Do you know what it s like to have an achy back. I am lucky I have had no major back mishaps. My husband J. had to have major back surgery a few years ago. So, we are not new to the concept of back exercises and back pain. One of the things we found to be great was a massage chair. It works great on our achy muscles a the end of the day. We have also heard that inversion tables are a great way to reduce both neck and back pain. Something that you can do to help yourself at home is stretching and exercise.
During J’s physical therapy post surgery he had to do many stretches to help strengthen his back and flexibility of his muscles. Stretching exercises were really key to his recovery. There were several exercises he did at home. A few with a rubber band the physical therapist gave him. They were really easy (or to me they were) and only took 5-10 minutes a few times a week. Here are a few stretches you can do at home to help stretch them back muscles. First, remember if your dealing with a neck or back issue consult your physician before you try anything.
- Pelvic Lift - to begin lie down on the floor. Your feet will be flat and your knees will be bent . Keep your legs together and cross your arms over your chest. Then, tilt your pelvis and push your lower back to the floor. Slowly lift your behind off of the floor as far as you can without straining and hold it for 5-10 seconds and release.
- Knee to chest stretch - Lie on the floor with your feet flat on the floor. Bring one knee up to your chest and hold it for 30 seconds, then repeat with the other knee. Next bring both knees up at the same time and hold it for 15-30 seconds. Repeat the entire process two to three times.
- Cat Stretch- Get down on your hands and knees then let your back and abdomen fall towards the floor. Pull your back up in an arch as if your pulling your abdomen towards the ceiling.
We hope you can find some relief for your back if you are having an issue. Whether it is a massage chair, simple stretches and exercises or an inversion table. We know all to well the discomforts of back pain.