OPEN MINDED MEDICINE
  • HOME
  • ABOUT US
  • NEW PATIENT
    • INTAKE FORMS
  • SERVICES
    • PRIMARY CARE
    • FUNCTIONAL MEDICINE
    • WEIGHTLOSS
    • ALTERNATIVE JOINT INJECTIONS
    • IV VITAMIN THERAPY >
      • Vitamin C
      • H2O2
    • TRIGGER POINT INJECTIONS
    • BIOIDENTICAL HORMONES
    • ANTI-AGING
    • DIAGNOSTICS
  • SUCCESS STORIES
  • STORE
  • CONTACT
  • BLOG

5 Back Pain Prevention Exercises You Can Do Anywhere

10/2/2019

0 Comments

 
Picture
by Lauren Wood
In the modern world, we spend the majority of our working day sitting at our desks. Sitting still is often unavoidable, but back pain doesn’t have to be. 

We get told so often that it’s bad for us to sit down for prolonged periods, and sure enough, we can feel the consequences with the occasional ache and twinge in the back. 
However, there are exercises you can do to protect against these twinges and pains. Check it out.
Why do you need back exercises?
When you’re sat down for a long time, you’re not using the muscles in your posterior chain, aka your hamstrings, butt, and back.  
It’s very much a case of ‘use it or lose it’. According to a 2015 study, sitting and leading a sedentary lifestyle can really weaken these muscles and even reduce your bone density. If they’re weakened, your body becomes imbalanced and you start to feel muscle knots and pains as you try to compensate. 
We’re going to help you start using those muscles again, and strengthen your back so you’re less likely to suffer from muscle weaknesses when you’re sat down.  
Let’s get started!
1. BridgesOne muscle group that gets seriously affected by hours sitting at a desk is the gluteus maximus aka- your butt. Luckily the bridge is here to help. What’s more, by strengthening your glutes, they can help to shore up your lower back too.
  • Lie on your back with your feet flat on the floor, around hip-width apart
  • Keep your arms by your sides and push your hips up until your body is a straight line from your shoulders to your knees
  • At the top of the movement, squeeze your glutes
  • Slowly return your buttocks to the floor before beginning your next rep
2. SupermanActivating your posterior chain after a long day of sitting is essential to maintaining good back strength. The superman is a bodyweight movement that works everything from your hamstrings to your upper back
  • Lie on your front with your legs straight behind you and your arms out in front of you
  • Keeping both your arms and legs straight, raise your arms and shoulders and feet and knees off the floor, flexing the back and butt muscles. You kinda look like superman right now!
  • Hold that position for a couple of seconds, then return your hands and feet to the floor in a controlled motion
3. Knee RollsThis exercise will loosen off your lower back muscles, increasing your range of flexibility and stretching out any problem areas. On top of that, it should help to strengthen your core, making for a more stable back. 
  • Lie on your back with your knees bent and your feet flat on the floor
  • Put your arms out to the sides so you’re lying in a T shape
  • Keeping your shoulders as flat on the ground as possible and your feet in the same spot, roll your knees to one side as far as they can go, or until they rest on the ground
  • Using your core strength, raise your legs back to the starting position, before dropping them to the other side
4. Lying Lateral Leg LiftsThis is more than just a mouthful. Often the outer muscles on your glutes go unloved in a workout, but not with the lying lateral leg lifts. By drilling this movement, you can create a more stable pelvis, which can reduce strain on the back.
  • Lie on your side with your legs straight and together
  • Bend the lower leg slightly
  • Tighten your abs to engage the core and raise the top leg up until it’s at about 45 degrees. Remember to keep it straight throughout the movement
  • Hold it in position, before returning it slowly to the other leg
  • When you’ve finished your reps roll on to the other side to work the other leg
5. Cat StretchesThis is one of the most satisfying stretches you can do. By completely elongating the back you can take the tension off the spine, whilst strengthening and stretching the muscles that support it.
  • Begin on all fours with your hands and knees around hip-width apart
  • Start to arch the back, imagining you’re pressing your back up to the ceiling, whilst pulling the belly button in towards the spine
  • Hold this position for a few seconds, before relaxing the muscles, returning your back to a flat position
With these pain-preventing, back-strengthening movements, you should be able to keep any twinges and aches at bay for longer. 
These movements are simple and don’t require any equipment, so you can do them at home after a long day sitting in front of a screen. Or, if you’re really in need of a rejuvenating stretch, find a quiet corner in the office and unlock those tense muscles whenever you need. 
Aim to perform them two or three times a week to start building strength in your back. 
0 Comments



Leave a Reply.

    Picture

    An open minded place for alternative thought and discussion.

    Disclaimer:
    Thoughts and opinions shared in this blog are just that, thoughts and opinions. They are not necessarily shared by our medical director or any of our medical staff. They also do not represent the views or opinions of UTSW. By no means should you make medical decisions after reading this blog or any other for that matter. Always consult a licensed medical professional who knows your medical history and condition before making any changes that could impact your health. (Positive or negatively) Any mention of prescription medications in this blog is not to be taken as a recommendation to change or stop the use of a medication prescribed by your doctor. They have met you, we haven't. 

    RSS Feed

    Archives

    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    January 2019
    May 2018
    March 2018
    February 2018
    December 2017
    November 2017
    August 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013

    Categories

    All

Powered by Create your own unique website with customizable templates.
Photos used under Creative Commons from jaap spiering | photographer, MaloMalverde, alexandermazilkin, nillamaria
  • HOME
  • ABOUT US
  • NEW PATIENT
    • INTAKE FORMS
  • SERVICES
    • PRIMARY CARE
    • FUNCTIONAL MEDICINE
    • WEIGHTLOSS
    • ALTERNATIVE JOINT INJECTIONS
    • IV VITAMIN THERAPY >
      • Vitamin C
      • H2O2
    • TRIGGER POINT INJECTIONS
    • BIOIDENTICAL HORMONES
    • ANTI-AGING
    • DIAGNOSTICS
  • SUCCESS STORIES
  • STORE
  • CONTACT
  • BLOG