Put your back into it
According to Baptist Health South Florida, approximately 65 million Americans suffer from back pain – that’s a staggering number – in the U.S. alone, 8 out of 10 individuals will suffer from back discomfort at one point or another! Perhaps surprisingly, back pain is the most common reason for missing work; in 2010, a multidisciplinary study published in the Annals of Rheumatic Disease cited low back pain as the single leading cause of disability in the U.S.
Back pain can be caused by a variety of additional factors, not limited to:
- Structural malformation
- Sedentary lifestyle
- Poor posture
With such sobering statistics, to what can we attribute the majority of those nagging aches, pains, and creaks? The brunt of chronic back pain, in fact, is not attributed to serious injury, but to structural factors. Intriguingly, the typical American lifestyle significantly contributes to the epidemic of back pain related doctors visits each year. Whether hunched over a laptop (or cell phone) or sitting at a desk, a predominantly sedentary lifestyle creates structural changes that result in musculoskeletal tension and abnormalities.
Ready to stretch the pain away? Check out these three essential exercises for back pain!
- Seated Forward Bend
- Exhale and fold forward from your waist, dropping torso to thighs.
- Reach your hands to the floor, allowing your arms to hang in a relaxed position.
- Inhale deeply; on your next exhale, let your torso relax further onto thighs.
- Hold for 10 long, comfortable breaths; release and repeat two to three times.
- Yoga Cat / Cow
- Kneel on all fours with your hands beneath your shoulders and your knees directly below your hips.
- Exhale, and gently arch your spine, your gaze moving towards the ceiling.
- Inhale, tighten your core muscles and round your back, like a cat!
- Move slowly between your movements. Hold each position for 5-10 seconds. Repeat 10 times.
- Lying Knee Twist
- Lie on your back with your legs extended straight out.
- Bend your right knee up and cross it over the left side of your body. Hold it so that you feel a gentle stretch through the back and buttocks for 20 seconds.
- Tighten your core muscles and rotate back to center. Repeat three times on each side.
After a car accident or significant injury, it’s important that you consult your healthcare provider (such as your team at PROS Miami Clinics) before engaging in any new exercise. Once you’ve got our team of professionals on your side, you can rest assured you’ll soon be limber, nimble, and back-pain free!