Low Back Pain prevention tips given by Doroski Chiropractic
Neurology in Woodbridge VA. These tips
should help you prevent some general low back issues that lots of people
experience. Visit us at Doroskichiropractic.com
for other blog tips and to schedule an appointment.
Low back pain is very common and I see it all the time in my
office. One of the common things I hear
is something completely benign caused it.
Granted we see a lot of traumatic injuries that you would assume would
cause low back pain. Digging a hole,
falling off the roof, working doing repetitive twisting… and on and on. The ones that catch the patient off guard is
sneezing, reaching in the back seat of the car, bending to pick something off
the floor. .. These are the injuries
that always make the patient scratch their head. Unfortunately, it is not the event that
really caused the injury. It is the 4
weeks of back stiffness that they ignored before the injury. Usually when I ask they go yea it was stiff,
or yea I just had a long car ride, or I put in new baseboards BUT it was ok
after that. Odds are it really wasn’t
but you were just dealing with it.
When your low back is tight for a long period of time it is
a ticking time bomb. The muscles are
continually pulling on the pelvis and lumbar joints until that one weird
movement and the entire thing falls apart.
Unfortunately, this injury is harder to fix then the guy who fell off
the roof, mainly because the rest of his back hasn't had a few weeks to
compensate for the low back tightness.
Here are some daily stretches you can do to keep your back
stretched and relaxed so the muscles function correctly.
1. Knee to Chest
Lie on your back, flex your knees up and do a pelvic tilt so
you press your lower back flat to the floor.
Slowly and gently pull your right knee to your chest at a slight angle
towards your left shoulder. Hold for 5
seconds and release back to the bent position.
Then repeat with the opposite leg.
Do this 10 times in alternating fashion.
2. The Deep Squat
Stand up straight with your arms folded across your chest.
Place your feet shoulder-width apart and toes pointing out slightly. Squat down as far as you can, keeping your
heels on the floor. As you squat ensure your weight goes into your heels and
not your toes. For a full range of movement, your bum should sit down by your
heels and your head should be tall and looking forward. Perform the exercise
slowly when lowering down, giving yourself time to keep control and lower all
the way – or as far as your range of movement will allow. Pause for a count of two at the bottom of the
squat, allowing your groin area to relax. Your knees should be directed
slightly outwards in alignment with your feet. Keeping your knees out, squeeze
your gluteals and stand up out of the squat.
Only go as far as you can without any pain. As you perform the exercise
regularly you will slowly but surely be able to achieve greater flexibility. Do this for 2 sets of 10.
3. Downward Dog
Place your hands and feet on the floor, shoulder-width
apart, knees bent and hips high. Your
heels should be off the floor at this point. Relax your head and neck so you
are looking towards your knees. Do a
pelvic tilt so your lower back is arched and your spine is straight. Now straighten your arms and pull your
shoulder blades together. Straighten your knees as well. You may lose the arch in your low back but don’t
allow your lumbar spine to flex. This
will require a good abdominal squeeze to maintain the lumbar arch. Hold for 30 seconds and relax. Repeat 5 times.
4. Spine twists
Sit down with your legs loosely crossed. Pull your back up
tall and stick your chest out so that you are sitting upright with perfect
posture. Fold your arms across your chest.
Tighten your abs so that your pelvis is stable. Then slowly turn your
head and shoulders to one side. Turn as far as you can and you will feel the
stretch in the rib area. Hold the end position for a count of two and then turn
across to the other side and repeat. Perform
two sets of 10 repetitions each side.
Do not force any of these exercises and if you feel any discomfort
stop. Keeping your low back stretched
will help you prevent some low back injuries but routine chiropractic visits
with these stretches can help prevent the big injuries.
Doroski Chiropractic Neurology
3122 Golansky Blvd, Ste 102
Woodbridge VA 22192
703 730 9588
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