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Get BACK Into Shape

Nagging back pain can really put a damper on your day. But just as we mentioned in our knee pain relief blog post, exercise can be the best medicine for most aches and pains – including in your back.

Before you get started, be sure to check with your primary care physician to ensure that you’re healthy enough to begin an exercise program. And if you haven’t exercised much in the past, start slowly. Doing too much too soon can be counterproductive.

Now here’s a brief list of exercises to help kick start your regimen and get “back” to being pain free!

Spine stretch – Sit on the floor with your feet wider than your hips, nod your head forward and begin to bend forward hinging at the hips. As you go down, bring your chin to your chest and slide your hands in front of you along the floor. Once you feel the stretch through your back, slowly return to the starting position. Repeat.

Knee-to-chest – Lie on your back with your knees bent and feet flat on the floor. Bring one knee up to your chest and use your hands to pull the knee close while flattening your back. Repeat movement with other knee.

Pelvic tilt – Lie on your back with your knees bent. Tighten the muscles in your stomach until you can press the small of your back flat against the floor. Hold the press for about five seconds and repeat.

Child’s pose – Begin this exercise on all fours with your arms stretched out straight in front of you.  Sit back so that your glutes rest just above – not touching – your heels. Hold this position for five to 10 breaths. Repeat as needed.

Lying knee twist – Lie on your back with your legs straight and extended. Bend your left knee up and cross it over the right side of your body. Hold this position for about 20 seconds. You should feel a gentle stretch through your back and glutes. Tighten your stomach muscles and rotate slowly back to the center. Repeat on the other side.

As we mentioned before, consult your primary care physician prior to participating in physical activity. If you are able, repeat these exercises as you feel comfortable.

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For general information about
St. Barnabas Health System,
call (724) 443-0700.

St. Barnabas Health System
5850 Meridian Road
Gibsonia, PA 15044

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