The Best Exercises You Can Do At Home To Combat Back Pain
Back pain is among the most commonly reported issues doctors hear from their patients, and it is the number one reason for missed work and decreased efficiency on the job. When one considers this, it is easy to see why relieving back pain with exercise is so commonly searched for. With millions wanting to get help with finding relief from back pain, these are the strengthening exercises you need to start working into your daily routine!
To ensure you reap all the benefits of these exercises and do the greatest amount of good, it is important that you pay close attention to every moment and ensure you maintain proper form from start to finish. If you want to strengthen your back and reduce pain, here is how to begin:
1. Decompression Breathing
Oxygen is good and getting a boost of good clean air is wonderful for the body, especially when you are starting a workout routine. Deep breathing techniques have long been used in exercise and workouts and yield amazing benefits. Surprisingly, something as simple as good breathing methods can do wonders for relieving back pain with exercise. Getting started with proper breathing practices is easy! Stand straight so your toes are touching and your heels are a few inches apart. Shift your weight back so you are resting mostly on your heels, unlock your knees so they bend slightly, and gently slide your heels together until they touch. Stretch yourself up nice and tall and pull your arms up over your head, keeping palms together. When you inhale, you want to lift the ribcage away from the hips and when you exhale, tighten your stomach and back muscles slightly. You can do this breathing as often as needed but a few minutes is usually a good way to start your workout.
For this foundational workout pose, you want to start with your feet on the ground, about hips distance apart. Bend your knees slightly and stick your butt back so your lower back is extended and your chest and upper body is in as close to a normal vertical position as you can get. Once you are in this position, slowly pull your arms up along your sides and extend them out in front of you until they are extended up over your head. Hold for a count of 2-3 deep breaths then as you exhale, slowly bend down until your hands are on the floor. If you cannot bend that far, you can use a chair, couch or prop of some kind that you can lean on rather than doing all the way to the floor. From this position you will slowly pull your hands to your shins and slide them up to your knees as you start to stand up. While still partly bent, pull your arms back behind you as far as you can and hold for 2-3 deep breaths here as well. Slowly bring your arms up over your head, take a deep breath, and then bring your arms down to your side and stand up into a full normal stance and relax your muscles by taking a few deep breaths.
3. Adductor-Assisted Back Extension
When it comes to relieving back pain with exercise, this is a good routine to include in your daily workout plan. Among those who do workouts on a regular basis or who have worked with trainers, this is a very well-known exercise that is specifically designed to isolate some of the key muscles located deep in the lower back. This is a great workout for building core strength and improving lower back muscle strength so injuries and pulls do not happen as easily or as often. Start on the ground, lying on your stomach. Rotate your feet in slow arches and flex them a few times. Slide your legs together, ensuring that there is still a slight bend at the knees. Straighten your legs slowly as you press your hips and knees against the floor and then slowly lift your elbows so your hands begin to “float” above the ground. Pull your shoulders in a downward pull, tighten the muscles of your lower back and butt, and lift your chest off the ground as much as you can. Keep your neck straight during this entire movement and hold the pose for as long as possible between 10-30 seconds. Simple yet challenging moves like this makes finding relief from back pain easier.
4. Eight-Point Plank
A plank is a great exercise and while it targets and abs and chest, this is beneficial for back pain relief because when your core is strong, your back is strong and your body balance and alignment can be preserved. Lie on your stomach, feet pointed and flexed, knees touching, and your elbows just in front of the shoulders. Pull your shoulders down and out so you are pulling away from your ears, and at the same time lightly squeeze the knees and elbows so it feels like they are pulling towards your body and pressing as close as possible to your core and your spine. Press knees, toes, and elbows down into your workout mat and slowly lift your hips up as high as you can- the target height being even with the shoulders. Tighten your core to keep your spine in a long straight extended position. Pull the elbows and knees toward each other and once in this position, hold it for 20 to 30 seconds or for as long as you are able to. It is normal to start to tremble and it is a sign that you’re doing this right and putting the necessary pressure and resistance on the muscles groups being targeted. This move is great for relieving back pain with exercise and stretching routines.
Like its namesake birth that tips forward during its search for food, this move will strengthen the lower back muscles as well as the large muscle complex of the buttock. Performing this move is relatively easy but equally challenging. From a lunge position, press your weight into the front heel and stretch yourself up nice and tall. Lift the back heel slightly so it comes up off the ground and then slowly stretch your arms out in front and extend them fully. Push butt as far back without moving your knees as far as you can until you feel the slightly pull start in your hamstrings. Your arms are going to naturally start to reach out further forward to act as a counterbalance so you do not fall. At this point you will need to tighten your core so you keep a neutral spine line, and when you have assured your balance, slowly reach the arms overhead. You will hold this pose for about seconds, then return to a neutral position, take a few deep breaths, and then repeat on the other side.
Research shows that the spine is one of the integral parts of maintaining a strong and healthy body. By strengthening your back you can relieve your pain and keep other systems and areas of your body in good working order. You’ll be able to reduce pain and stiffness, be more active, and take your health and wellness into your own hands and actually do something about it! With a practice and minimal investment of time and energy you can reap the benefit right from the very first workout! If you are looking for ways to go about relieving back pain with exercise these workouts are a great starting point and can make the path to finding relief from back pain easier!
What to Look for in a Stem Cell Medical Clinic
When searching for a qualified stem cell therapy center it’s important to remember that not all of them are created equal. Stem cells, when used properly, are your body’s most powerful means for healing that can repair everything from ligaments, tendons, and cartilage to organs including your liver, pancreas and lungs and even neurological tissue like your brain, nerves and spinal cord.
Unfortunately, the majority of so-called “regenerative medicine clinics” in the world aren’t trained in the latest, most technologically advanced procedures and will, therefore, provide poor results if any.
The good news is the National Stem Cell Institute (NSI) has established the most advanced stem cell and platelet rich plasma procedures on the planet which has drawn patients from all over the world as well as professional athletes and celebrities because they are recognized as the best in the world at stem cell therapy.
What makes NSI Stem Cell the top stem cell clinic in the world is demonstrated in 5 key areas:
1. Highly trained and experienced, board-certified doctors and team members who have performed stem cell procedures on thousands of patients with incredible results.
2. Cutting edge procedures utilizing all that regenerative medicine has to offer for many chronic degenerative conditions.
3. Leading scientific researchers who follow the advanced guidelines to maximize the healing potential of your stem cells and to maintain compliance and ethics
4. Use of only the most potent and viable resource of living, viable stem cells and harvested on the same day. No vial that you can purchase will contain living stem cells. If there is no harvest then there are no stem cells.
5. Post-operative guidance for supporting stem-cell growth including rehabilitation, diet and supplement protocols. NSI is a full-service healthcare center focused on patient outcomes. Stem cell therapy is only one tool used to help improve patients’ lives.
Patients have raved about their experience at NSI Stem Cell Clinics testifying that it was their unique cutting-edge procedures that helped them experience a breakthrough when nothing else worked.
If you want to learn more about NSI Stem Cell Clinics, you can set up a complimentary consultation today to see if you are a candidate. You can contact the National Stem Cell Institute at (877) 278-3623.
* Disclaimer: Individual patient results may vary. As each patient’s problem is different, each treatment must be tailored around your specific needs.