When you suffer from back pain, a few gentle stretches may help relieve it.
Back pain not caused by other underlying conditions such as scoliosis, inflammatory diseases (osteoarthritis, disc maladies, etc.) is many times the result of bad posture or body positioning.
This issue didn’t happen overnight. But the correction of poor posture starts with awareness.
Start paying attention to how you walk, sit, and stand. Position shoulders over the hips, hips over knees, and knees over ankles. The shoulders should not round, they should be down and back but in line with the ears.
The chest should not be collapsed and the tailbone should be positioned down. Many people have an anterior tilt which can cause overarching of the spine and the tailbone to tilt. Correcting this problem allows the spine to decompress and relieve some pressure.
Starting Position: Stand against a wall with your back flat against it. Eyes forward, chin parallel to the floor, and align your body as mentioned before. Engage your core or abdominal muscles.
Our pelvis is like a bowl, imagine water in your bowl, as you tilt forward a little water spills out and as you tilt back you are holding water in the bowl.
Starting Position: Lay in a supine position on the floor or a mat. Keep upper back flat on the floor and abdominals engaged.
Minyette’s Tip: If you find your knees don’t touch the floor, place a pillow, bolster, or yoga block under your knees for support.
Starting Position: Begin on all fours. Your knees will be directly under your hips, and wrists directly under your shoulders.
Minyette’s Tip: This stretch can be done with wide knees which will allow the spine to stay flatter. In contrast, with knees together which rounds the back more. Try both to see which one gives you the relief you need.
This blog was originally published on the Life Enriching Communities website with the same title.
About the blog author: Minyette Burke is a Wellness Specialists at The Connection Fitness & Wellness Center at Twin Towers Senior Living Community. She is a frequent blogger and writes about stretching, yoga and aquatic exercises.
Confident Living is a continuing care at home membership program, focused on helping you remain active and independent as you age in your own home. We serve the greater Cincinnati area. For more information, contact us online or call (513) 719-3522.