Top 10 Exercises For Back Pain Relief

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1 Top 10 Exercises For Back Pain Relief YOUR FREE GUIDE TO THE TOP 10 EXERCISES FOR HOME AND THE OFFICE

2 TOP 10 SECRETS FOR BACK PAIN RELIEF Back pain is a constant worry for many people. This booklet will help you take a positive step to a pain free life. Do you suffer from back pain and are confused about which exercises are right for you? What exercises can you do in the office? How do you strengthen your core muscles? What are the safest exercises for your back pain? What exercises will prevent your back pain from coming back? For answers to these questions and much more, read on to learn how to stretch and strengthen your back and make the most of life. These include exercises for the office and look out for expert top tips and of course, pass them on! Nick Sinfield, MCSP, HCPC, APPI Managing Director & Head of Clinical Team Spring Active Ltd Spring Active Limited Vincent Drive Birmingham B15 2SQ Tel: W: Nick Sinfield, a registered Chartered Physiotherapist, has many years of practical experience and has shared his expert advice on BBC Breakfast, BBC radio and in the National Press. He is the author of The TakeBackControl System and The Back Pain Personal Health Plan, is a regular contributor to the National Charity BackCare, and supplies exercise programmes to the National Health Service (NHS). Commended Resource - BMA Patient Information Awards 2014 The information presented herein represents the views of the author as of the date of publication. This booklet is presented for informational purposes only. Due to the rate at which conditions change, the author reserves the right to alter and update his opinions at any time. While every attempt has been made to verify the information in this book, the author does not assume any responsibility for errors, inaccuracies, or omissions. This book does not provide medical diagnoses or treatment, or make any guarantee of results. For any medical condition, please consult a healthcare professional Spring Active Ltd All Rights Reserved 1.

3 TOP TIPS Follow the instructions for each exercise closely. You must learn the proper technique to achieve the best results. Keep an open mind. As you learn each exercise, your body will surprise you. Some stretches will feel difficult, some easy and some tight only on one side of your body! Adjust and adapt as you progress through the programme. Keep challenging your body. If you feel able to increase the repetitions, sets or levels for each exercise, then go for it. You must exercise consistently. Build a daily routine and stick with the programme. No excuses! Mix it up! Vary the exercises considerably during each week. Focus sometimes on stretches, sometimes on strength, sometimes general fitness. This will help keep you interested and motivated. Remember to work on your mental resilience at the same time as your physical programme. You must believe that your pain will get better. To keep yourself motivated, reward yourself with a little present if you complete the exercises each day for a month. When exercising, focus on the movements. Do not allow yourself to become distracted by anything or anyone. Be patient. We all get frustrated at not progressing faster at one time or another. Give your body the chance over the long term to reach your goals. Be realistic. You may not achieve a 100% pain free life. But you will achieve substantially less pain during your daily activities if you stick to your exercise programme. These exercises can be practised at work Top 10 Exercises For Back Pain Relief 2.

4 LOWER BACK STRETCHES #1 KNEE TO CHEST STRETCH Aim: To improve flexibility of your low back. Lie on your back on a mat or the carpet. Place a small flat cushion or book under your head. Bend your knees and keep your feet straight and in line with your hips. Keep your chest and ribcage relaxed and your chin gently tucked in. Bend one knee up towards your chest and grasp with two hands behind your knee. Slowly increase this stretch as comfort allows. Hold for seconds with controlled deep breaths. Repeat 3 times alternating legs 3.

5 LOWER BACK STRETCHES #2 HAMSTRING, CALF & NERVE MOBILITY Aim: To relax and lengthen hamstrings and calf, while allowing movement of the sciatic nerve through the back of the leg. Lie on the floor with a mat or on carpet (if it is too difficult to get onto the floor, lie on a firm bed). Place a small flat cushion under your head. Bend your knees and keep your feet straight and in line with your hips. Keep your chest and ribcage relaxed and your chin gently tucked in. Bend one knee upwards towards your chest and grasp with both hands behind the knee. Slowly straighten the knee then gently bend and straighten the ankle 6-8 times while you continue to take relaxed breaths into your lower ribs. Bend the knee and return to the starting position. Repeat 2-3 times alternating legs Top 10 Exercises For Back Pain Relief 4.

6 LOWER BACK STRETCHES #3 DEEP SPINAL MUSCLE & PELVIC TILT Aim: To reactivate the deep supporting muscles of the spine, pelvis and hips. Lie on your back on a mat on the floor or a bed with a cushion under your head. Keep your chest and ribcage down at the front and your chin gently tucked in. Bend your knees and place your feet flat on the floor. Place your hands on your abdominals below your navel. Firstly tilt your pelvis one way and then the other to find the point in the middle or the sweet spot where any discomfort in your spine is at a minimum. Draw up the muscles of your pelvic floor slowly and then draw in your lower abdominals towards your spine. Hold this gentle muscle contraction for seconds while you continue to breathe allowing your lower ribs to expand. Repeat 5-6 times 5.

7 LOWER BACK STRETCHES #4 HIP & SPINAL CONTROL IN SITTING Aim: : To learn how to move through the hips when rising from a chair, whilst stabilising your spine and pelvis. Peering over the cliff Sit on a chair with feet shoulder width apart. Find the the sweet spot for your spine where discomfort in your back is at its minimum. Secondly think about growing tall from the back of your head and gently draw your shoulders back. Either cross your arms across your chest or place your hands on your hips. Gently and slowly draw your pelvic floor up and your lower stomach in towards your spine. Keeping your spine straight bend forward from your hips. Imagine you are peering over the edge of a cliff. Keep your stabilising muscles on as you return to the starting position. Repeat 5-10 times Top 10 Exercises For Back Pain Relief 6.

8 STRENGTHENING EXERCISES #5 SMALL RANGE SUPPORTED SQUATS Aim: To strengthen the legs and spinal muscles for standing and lifting. Stand with a ball or doubled over pillow between the wall and your upper back. Use the pelvic tilt exercise in standing to find the sweet spot of most comfort for your low back. Your feet should be placed in front of you a comfortable distance, so when you squat down, your knees stay in line with your heels Firstly tilt your pelvis one way and then the other to find the point in the middle or the sweet spot where any discomfort in your spine is at a minimum. Draw up the muscles of your pelvic floor slowly and then draw in your lower abdominals towards your spine. Hold this gentle muscle contraction for seconds while you continue to breathe allowing your lower ribs to expand. Repeat 5-6 times. Try to repeat the movement pattern during activities throughout the day 7.

9 #6 LEG KICK BACKS STRENGTHENING EXERCISES Aim: To strengthen the low back and buttocks. Kneel on all fours, with knees under hips and hands under shoulders. Make sure you keep a small, inward curve in your low back. Keep your neck long, your shoulder blades down and your elbows unlocked. Reach one arm forwards off the floor whilst simultaneously sliding the opposite foot along the floor away from the body. Continue to reach and raise the leg off the floor as far as control can be maintained through your pelvis and low back. Repeat 5-10 times Top 10 Exercises For Back Pain Relief 8.

10 STRENGTHENING EXERCISES #7 PLANK Aim: To strengthen and stabilise the low back. Lie on your front propped up on your forearms, knees and toes. Lift your pelvis and knees off the floor, creating a horizontal line from shoulders to ankles. Hold for 5-10 seconds. Repeat 8-10 times Keep it Simple! If an area of your back feels stiff, stretch it! If your back feels weak, strengthen it! 9.

11 UPPER BACK AND NECK #8 TENSION RELIEVING NECK STRETCH Aim: To reduce tension and stretch the neck. In standing or sitting, place one hand behind in the curve of your lower back, the other by your side. Keep your shoulder blades down and your neck long. Now bend your neck so your ear comes closer to the opposite shoulder to the arm behind your back. Repeat 2 times each side holding for seconds, whilst using lower rib breathing Think differently! No excuses - get moving! Your back is made to move, bend and twist. Top 10 Exercises For Back Pain Relief 10.

12 #9 CHEST STRETCH UPPER BACK AND NECK Aim: To improve posture and stretch the chest and upper shoulders. Stand with your spine in correct alignment and your hands on your hips. Keep your neck long and shoulder blades down throughout the exercise. Slowly pull your shoulders back and your elbows towards each other. Hold for seconds. Slowly return to the starting position. Repeat 8-10 times 11.

13 #10 SPINE ROTATIONS Aim: To rotate the spine. UPPER BACK AND NECK Sit in a chair and fold your arms in front of you, in line with your chest. Keep your shoulders down and your neck long. Imagine a metal pole down your spine, which you rotate around. Rotate to one side as far as is comfortable, whilst keeping your pelvis square. Slowly return to the starting position. Repeat 8-10 times alternating sides Top 10 Exercises For Back Pain Relief 12.

14 SUFFER WITH BACK OR OTHER MUSCULOSKELETAL PAIN? FOR FURTHER HELP AND ADVICE VISIT OR CALL A MEMBER OF THE SPRING TEAM ON SPRING ACTIVE LTD VINCENT DRIVE BIRMINGHAM B15 2SQ TEL: W:

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