Chiropractor in Bedford OH Back Pain Exercises to Relieve and Prevent Pain.

If you have been plagued by nagging back pain you are not alone. Back pain is a pretty common ailment for adults, with headaches being the only thing more common. If your back pain is caused by an overuse injury such as a muscle strain, there are some exercises that you can do that will reduce the pain, but they will also lengthen and strengthen the muscles that support your back.

The secret to these exercises is doing them consistently. By strengthening the muscles of your abdomen, back and quadriceps you will become stronger, more flexible and have greater endurance, which will lessen the likelihood that you will suffer a muscle strain. Before you begin a new exercise regimen, consult your doctor.

Always do a warm up before you begin your exercise routine. Warming up the muscles makes them more supple and flexible and less likely to become strained. Marching in place, walking around for five minutes at a brisk pace or getting on a stationery bike for a few minutes will warm your muscles and prepare you for exercising.

When you are doing the exercises do not stretch to the point of pain. Push your edges - you want to feel a bit of tension as you hold the stretch, but that tension should slowly dissolve as you hold the stretch. If not, ease up slightly and then try again until you can do the stretch without pain. Don't forget to breathe into the stretch.

Pelvic Tilt -

1. Lie on your back on a mat on the floor with your knees bent and your feet flat on the floor, and keep your arms at your side. Your knees should be close to each other and your feet separated slightly.

2. Flatten your back against the floor causing your hips to tilt forward.

3. Hold this position for five seconds and then rest.

Complete 5 repetitions

Single Leg Pull -

1. Lie on a mat on the floor with one leg bent and the other leg extended out straight.

2. Pull your knee toward your chest while at the same time pressing your back and other knee against the floor.

Hold for five seconds

Do five reps

3. Switch legs and repeat

Double Knee Chest exercise -

Done just like the single leg pull, but with both legs at once.

Pretzel Stretch -

1. Lie on your back with knees bent and feet flat on the floor

2. Cross one leg over the other resting the ankle of one leg on the knee of the other

3. Grab the lower leg and pull both legs towards your chest

4. Hold this stretch for five minutes

5. Release and straighten out your legs

6. Repeat using the other leg on top

Standing Side Stretch -

1. Stand up and reach one arm up and over your head as you bend your upper body to the opposite side. Your other hand should be on your hip.

2. Hold that stretch for five seconds

3. Lower your arm and switch to the other side repeating steps 1 and 2 for five reps on each side.

These are just a few examples of exercises that can relieve back pain while also strengthening the muscles that support your back.