An estimated 50 million Americans suffer from chronic back pain.
Chronic back pain is not only an inconvenience, it leads to psychological and physical issues like depression, insomnia, decreased productivity at work or school, increased use of alcohol and drugs, and decreased social activity. The reasons for back pain can vary from a simple bending over and getting a muscle strain to a severe injury from a car accident or other cause.
No matter the issue, there are things you can do to help prevent back pain and or injuries. We put together our top 3 exercises for spinal health that you can do today without equipment and minimal space. These exercises are simple, effective and help support your spine.
If you have ever attending a yoga class or chiropractic treatment it’s most likely that you have heard of deep diaphragmatic breathing. This is a great exercise for blood flow to the spine and taking in much needed oxygen to the spine. It can help bring awareness, reduce stress and a great addition to physical therapy intervention.
To do this exercise correctly make sure your shoulders are relaxed and breathe through your nose, not your mouth. Your belly should expand with each breath in and deflate with each breath out. You can place one hand on your belly and one on your chest as a way to check if you are doing it correctly.
Breathe in for 5 seconds, hold it for 2 seconds, then breathe out for 7 seconds. Repeat this exercise 8-12 times in a row.
Scapular retractions are an exercise to strengthen muscles in your upper back (trapezius muscle) and help align your spine in its correct position. This is a great exercise for chiropractic patients (and all others) because it helps restore the natural curve of your spine.
There are variations to this exercise and will depend on your own strength and flexibility. Begin with light and small movements and work your way up to added resistance when necessary.
Repeat this movement 8-12 times for 3 sets
Dead bugs are a great exercise to strengthen your core and stabilize your spine. This is a great chiropractic exercise to improve how the muscles work together, while developing strength needed in the hips, abdominals and low back.
To do this exercise lay on your back with you arms outstretched overhead. Keep your chin tucked into your chest and lift both legs up 90 degrees from the floor, tighten your abdominal muscles for support and keep legs straight.
Slowly lower one leg towards the ground for 4 seconds then slowly bring it back up to 90 degrees while keeping control of contracting you abs for support. Repeat same movement with other leg until all reps are completed.
Note that are variations to this exercise and should only be challenged when you are strong enough to do so.
If you are suffering from chronic back pain, or if you want to prevent back issues, these exercises are a great addition alongside chiropractic treatments. Remember to start small and consistently and you will begin to see the difference they make for your spinal health. You may want to speak directly with a chiropractor for your specific issues where they can then provide you with a detailed specific and individual exercise program for you. Book your appoinment now with Sequoia Wellness Collective Chiriopractors Dr Suazanne Sacrey or Dr Yvonne Mensah