Strengthen the Core
Bed rest is no way to beat pack pain! Unless your pain is so severe that the slightest movement causes you pain, we will find a way that you can add stretching and exercise into your routine to heal quicker.
We will begin by instituting a walking regime to improve circulation and release endorphins, both useful in reducing the pain you experience. From this vantage point, we hope to get you moving into slightly more intense aerobic exercise, such as jogging or swimming.
Strengthening the core is another key way to ease pain. We seek to strengthen the core as a stabilizer: so that your body can limit and stabilize the movement it commences. In this way, it will be less vulnerable to damage from aggressive movements. Some great strengthening exercises include:
Straight leg raises
- Lay supine
- Bend 1 knee and straighten opposite leg
- Lift straight leg 6 inches off ground using abdominal muscles only
- Repeat 10 times with each leg.
Pelvic tilts
- Lay on your back with knees bent, hip-width apart
- Put your hand underneath your back to feel its natural curve.
- Press this curve into the floor.
- Hold for 5 seconds, return to starting position.
- Repeat 10 times.
Hip bridges
- Lay on your back with knees bent, hip-width apart
- Lift hips until you achieve straight line between knees and shoulders
- Hold 5 seconds
- Return to starting position slowly
- Repeat 10 times.
Back stretching: to lengthen the muscle fibers and improve circulation. “Staying limber,” will prevent you from straining muscles during your work out. Stay tuned to the next blog to find out simple stretches that can be used in tandem with these exercises.
All of these exercises and stretches can be done at home in under 30 minutes with no financial investment. When seeking to improve the condition of your back, you get out what you put in. Call our office in Milpitas to create a customized routine that will help you leave pain in the rear view.
Dr. Gregory Lind, D.C.
