Best Exercises for Low Back Pain
Houston Chiropractor Comments: A common question that I get from patients is “What are the best exercises to prevent low back pain?” The problem is most people want to start performing the exercises before their back is ready for them to begin.
Typically, you do not want to start exercises, besides light walking or swimming, before the pain and muscle tightness begins to go away. A common statement in rehabilitation is that movement is medicine. Slow walking, even just up and down a hallway or around a room, or swimming is very beneficial. This allows the small muscles of the spine to move which helps to minimize any swelling and reduce soreness.
The next step to reducing your back pain is to begin stretching it. The best low back stretches can be found on our website @ Videos – Beecher Chiropractic : Houston, TX Chiropractor .
After you begin to regain or improve your flexibility, you can now begin to strengthen your low back with exercises. The best exercises are bridges, pelvic tilts, leg raises, Supermans, and planks.
Bridge
- Performed by lying on the ground and bend the knees, placing the feet flat on the floor hip-width apart.
- Press the feet into the floor, keeping the arms by the sides.
- Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees.
- Squeeze the buttocks with the shoulders remaining on the floor.
- Lower the buttocks to the ground and rest for a few seconds.
- Repeat 15 times and then rest for 1 minute.
- Do 3 sets of 15 repetitions.
Pelvic Tilt
- Lie back on the floor with knees bent and feet flat, keeping the arms by the sides.
- Gently arch the lower back and push the stomach out.
- Hold for 5 seconds, then relax.
- Flatten the back and pull the bellybutton in toward the floor.
- Hold for 5 seconds, then relax.
- Increase the number of repetitions daily, building up to 30
Leg Raises
- Lie on your back with the legs together.
- Keep the legs straight.
- Draw the bellybutton into the spine to engage the core muscles.
- Raise the legs about 18 inches, keeping it straight and extended.
- Hold the position for 2 seconds.
- Repeat 10 times.
- Perform 3 sets.
Supermans
- Lie face down on the ground and stretch both arms out in front of the body, keeping the legs stretched out and flat on the ground.
- Raise both the hands and feet, aiming to create a gap of about 6 inches between them and the floor.
- Try to pull in the bellybutton, lifting it off the floor to engage the core muscles.
- Keep the head straight and look at the floor to avoid neck injury.
- Stretch the hands and feet outward as far as possible.
- Hold the position for 2 seconds.
- Return to the starting position.
- Repeat 10 times.
Plank
- Lie face down on the ground and either place your hands or elbows on the ground in a push-up position.
- Press your body up just like you were doing a push-up
- Try to pull in the bellybutton and tighten the buttocks to engage the core muscles.
- Keep the head straight and look at the floor to avoid neck injury.
- Hold the position for as long as you can. Your ultimate goal is 2 minutes.
- Return to the starting position.
- Repeat 3 times.
Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at www.BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
The Importance of Exercise for Sustained Health
Houston Chiropractor Comments: In times like this, when our daily routine has been altered due to a virus and quarantine, we notice how the quality of our lives has been changed by our lack of exercise. One of the most important elements of a healthy life is exercise and activity. The quality of our lives is directly related to motion and movement.
While exercise alone will not counter all of the effects of a sedentary lifestyle, it will have specific benefits. If exercise is performed regularly for a long time, you will note many benefits to your health and well-being.
One of the benefits of regular exercise is having a routine. Having a routine and sticking to it gives order to your life. It is knowing that you have a time that you can focus on yourself and not having to worry about other things for a period of time. The routine is easier if you have a partner to help you be accountable. This can be a training partner, a trainer or a support group that helps to hold you responsible. Some people even have their support group as part of an online forum. Accountability doesn’t have to cost money.
Another benefit is having mental clarity. Exercise of any form allows you to clear your mind of other thoughts and focus on the moment. Sometimes the answer to a question that has been bothering you will come during the middle of an exercise session.
Finally, exercise is good for the body. As stated above, motion and movement improve the quality of our lives. The old adage “If you don’t use it, you lose it” is true. If you don’t use your muscles regularly, they will get lose their strength and cause your bones to weaken. If you don’t take your joints thru their full range of motion, they will eventually stiffen up and reduce your flexibility. You only have one life to live, make it the best that it can be.
Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at www.BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
New Year’s Health Goals
Houston Chiropractor Comments: Every year people start the year by saying what they will do different this year. They make goals. Unfortunately, they typically don’t follow thru with their goals.
This year will be different. 😊
For improved health there are a couple actions that will lead to the best results. These actions are fairly easy to do, but you must remain consistent.
First, is to make sure that you are getting enough GOOD sleep. Studies have shown that the best rest is in a cool, dark room in a bed with enough support. It is helpful to put away your phone or iPad before going to bed and to refrain from caffeine. A good night’s rest will help to lower your blood pressure and to reduce inflammation.
Second, is to resolve to stop using tobacco and to minimize your use of alcohol and caffeine. This will help you to reduce your stress level, help you sleep better and prevent consumption of empty calories.
Third is to reduce the amount of your stress. Stress can increase the chance of a stroke or a heart attack. Take time to exercise, walk, talk to a friend, read a book or just practice meditation. All of these things will help reduce your stress levels.
Fourth is to get a check up from your doctor and chiropractor. These doctors can answer your health questions and give you important information. Your chiropractor will make sure that your joints are properly aligned and that you are able to move to your full potential. Your medical doctor can check your lab results to see if you need to change your diet or need medication management.
The final goal is to make sure that you are at your ideal weight. For most people this means losing weight. Being overweight can lead to diabetes, stroke, heart disease, hypertension, high cholesterol or blood clots. Most people find greater success by focusing on lifestyle modification instead of just dieting. By eating healthy and exercising you can’t help but to lose weight. With a variety of apps and devices available, it helps to keep you focused on modifying your activities and caloric intake.
Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at www.BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
Regular Exercise Can Slow Ageing Process
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20 Exercises You Can Do From Home
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