Nowadays, Back pain is very common these days and there is a high possibility that you’ll suffer from back pain once in a lifetime. It might not be due to an injury or your bad health problems but it is because you are more vulnerable to hectic work with long sitting hours and bad postures, stiffness in your muscles due to no or less physical activity, and overuse of muscles because of intense athletic activities. With the help of experienced and best chiropractors, you can get back pain relief in Denver at affordable prices.
However, if you are suffering from any back pain, then you can get some relief from your back pain with the help of the following types of exercises:
Partial Crunches
Partial crunches can be performed to strengthen your back and stomach muscles. To do this, first, you have to lie with your knees bent and keep your feet flat on the floor. Now you can either cross your arms over your chest or put your hands behind your neck. Then while breathing out, you raise your shoulders off the floor. Then hold for a second, and lie down back slowly. However, keep in mind to not use your elbows or use arms to pull your neck off the floor. You should do this exercise 8 to 12 times.
Hamstring Stretches
These are done while lying down and most people suffering from lower back pain get some relief from hamstring stretching exercises. For this, first, you should lie down comfortably and then wrap a towel around the back of one thigh and hold each end of that towel while keeping your other leg flat on the floor. You can also use your hands instead of a towel. Now
straighten the knee slowly until a stretch is felt in the back of the thigh. However, don't over-stretch your leg. Take it slow, at first hold this position for 10 seconds and with time and practice, you can hold it for 30 seconds. Perform two sets of this exercise with one leg at a time 4-5 times.
Bridging
The basic bridge exercise helps you to strengthen your glutes and hamstrings which further improves your core stability. To do this, first, lie on your back and bend your knees while keeping your hands at your sides. Now place your flat feet beneath your knees and push back your back to the ground. Now you create a straight line from your knees to your shoulders by raising your hips above from the ground. Remember to squeeze your core and pull your belly button back toward your spine. Hold this position for 20 to 30 seconds and then lower your hips back to the starting position.
However, you should not raise your hips too high as it can lead to strain in your lower back. Also if you are recuperating from surgery or an injury that involves your back, abdomen, pelvis, hip joints, knees, or ankles, then you should avoid performing this exercise. Normally, doctors advise their patients with back pain to perform such light stretching exercises but if you are experiencing chronic back pain due to injury or bad posture, then you should ask a chiropractor who can further give you effective chiropractic adjustments in Denver at an affordable price.
Wall Sits
The wall sit exercise helps athletes to improve their muscular endurance which helps them to delay fatigue and show good performance for a longer period. To do this exercise, stand with your back against a flat wall. Keep your feet in a way that your knees are directly above your ankles. Keep your back flat against the wall and hold this position for 20 or 60 seconds. Now slowly slide back up to a standing position. You should repeat this exercise three times with 30 seconds of rest in between each set.
Bird Dog
Bird dog exercise is beneficial for improving low back function and regarded as one of the safe exercises that can be performed during the recovery from a back injury. In this, you take one arm straight in front and extend the opposite side of the leg simultaneously. Make a straight line and hold this position for a few seconds, then return to normal position. Do this with one arm and opposite leg at a time. You should complete at least 5 to 10 reps on each side. However, don’t do this exercise if you are suffering from shoulder pain.
