Back and Neck Pain Home Exercise Guide Patient Information & Exercise Folder

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1 Back and Neck Pain Home Exercise Guide Patient Information & Exercise Folder Mr D Raj Consultant Orthopaedic Surgeon Pilgrim Hospital, Sibsey Road, Boston Lincolnshire PE21 9QS Spalding Road, Pinchbeck, Spalding, Lincolnshire, PE11 3DT Boston Treatment centre, West Business Park, Sleaford Road, Boston PE21 8EG Bostonian Private Wing, Pilgrim Hospital, Boston, PE21 9QS Tel Bostonkneeandhipservice.org.uk

2 Back Pain & Neck Pain Home Exercise Guide Posture Pump is a serious spinal health care product recommended by doctors to thousands of patients throughout the USA and other countries and is designed for home care back pain relief and home care neck pain relief. It is not a massage device or an occasional use product! Keep Posture Pump on your bed, chair or a place where you can USE IT OFTEN. Take it with you on trips. Just minutes on the Posture Pump will reinforce your neck and back s NATURAL CURVED SHAPE and HYDRATE the discs & joints. Even if you don t experien back pain or neck pain use Posture Pump as a preventative tool in keeping your spine healthy (Take the first step to a healthy spine and be proactive.). During the first week, as the natural shape of your neck and back is strengthened, you may experience normal discomfort and soreness. As w any new exercise, THIS IS NORMAL. Skip a few days if you must, but STICK WITH IT! DON T QUIT! Think of Posture Pump as you would your toothbrush. Just as your toothbrush protects your teeth, let Posture Pump strengthen and hydrate the discs and joints in your neck and back. Like working oil into a rusty hinge, use Posture Pump after long periods of holding your head, neck and back in uncomfortable position Many use it just before bedtime to relieve head, neck and back discomfort, stiffness, stress and to fall asleep much easier. (click here to review specific product instructions) READ AND FOLLOW POSTURE PUMP INSTRUCTIONS CAREFULLY In addition to using Posture Pump at home here are some simple exercises below to keep your back and neck in good shape. Remember, th can transplant a heart, kidney and liver but they still can t transplant a spine! Take charge and take the first steps to a healthy spine with Postu Pump designed for home care use. Additional Neck and Back Exercises Regular aerobic and weight-bearing exercise (3-5 times per week) will improve your overall fitness and decrease risk of back injury. If while doing any of these exercises you experience an increase in back pain after five reps, or stimulates acute onset of pain, you should stop doing them. Consult your healthcare professional before beginning any exercise program. Do each exercise slowly and do each exercise 2-3 times/week. Start with five repetitions of each exercise, and work up to ten repetitions. Always start and end your exercises with stretching (this is very important). Modified Sit-up: Strong abdominal muscles protect your back. Slowly raise your shoulders off the ground while keeping your chin tucked. Tou your fingertips to your knees and hold for a count of 5. Do not arch your back. Straight Leg Raise: This exercise will strengthen your legs and your abdominal muscles. Lie on your back with one knee bent so the foot is fl

3 on the floor (keep your other leg straight) and slowly raise it 8 off the floor. Hold for 5 seconds, lower and relax; repeat this exercise five times and then switch to the other leg. Leg Lifts: Lie on your right side (on the floor or flat surface) with your right leg bent slightly. Stretch out your right arm flat in front of you and u to balance yourself. Align your shoulder and hips. Slowly lift your left leg 8 10 inches off the floor then slowly lower back to floor. Repeat five times. Turn over and repeat on your left side, raising your right leg. Neck Press: This is an isometric exercise to strengthen your neck. Press your palm against your forehead, then use your neck muscles to pus against your palm. Hold for 10 seconds and repeat six times. Then press your palm against your temple and use your neck muscles to push against your palm, holding for 10 seconds and repeating six time on each side. Then cup both hands behind your head and use your neck muscles to press back into your hands. Hold for ten seconds, and repeat six times.

4 Isometric Abs: This exercise can be done standing or sitting. Exhale and pull your abdominal muscles in as tightly as possible. Hold for 5 seconds then release, repeat 10 times. Aerobic Exercise: Aerobic exercise raises your heart rate with continuous, rhythmic movement and, done regularly, will increase your stamin and strengthen your heart and lungs. It should be done 3-5 times per week for at least 20 minutes. Walking is the best place to start, but bicyc jogging and swimming are good options as well. (Consult your doctor before beginning any exercise program and remember to stretch before doing aerobic activity.) Stretching: Stretch throughout the day to keep your muscles flexible and to avoid injury. Low Back Stretch: Standing or lying flat on your back, slowly bring one knee toward your chest and grasp it with your hands. Hold for a coun three, then relax and repeat with the other leg.

5 Extension Stretch: If you have been sitting or bent over for a while, simply stand, bend your knees slightly, place your hands on the back of y waist (lower back) and stretch backward while looking at the ceiling/sky. Hold for a count of five then slowly stand up. Neck Stretches: Nod your head slowly foreward, bringing your chin toward your chest. Repeat five times. Turn your head from side to side slo until you can align your chin with your shoulder. Repeat five times. Tilt your head slowly from side to side, bringing your ear over your shoulde This is good if you spend a lot of time driving, working on the computer or sit for long periods of time at a desk.

6 Shoulder Rolls: Roll your shoulders forward, then backward in a circle. Do this for seconds to start. Begin with little circles and progres larger circles. Do this several times during the day to relieve tension. This is also good if you spend a lot of time driving, working on the compu or sit for long periods of time at a desk. Hamstring Stretch: Stretching your hamstring muscles (which runs from the hip down the back of the thigh to the knew) gives your back and flexibility. It can be done standing, sitting or lying down. Standing stand with one leg straight out in front of you, your foot resting on a table o chair. Bend the leg you are standing on until you feel a mild stretch under your thigh of the raised leg. Hold for a count of three. Sitting sit on floor with one leg straight in front of you, and the other leg bent with your foot flat on the floor. Lean forward slowly over the bent leg until you f a mild stretch under the other thigh. Lying down - Lie on your back with your knees bent so your feet are flat on the floor. Raise one leg slowl clasping your hands behind your knee to support it. Slowly straighten your leg and feel the stretch in the back of your thigh. Hold for a count of three then relax.

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