Six Stretches: To Help Back Pain PAIN (7246)

Transcription

1 Six Stretches: To Help Back Pain PAIN (7246)

2 Dawn Nehls, PA-C Dawn was trained as a physician assistant through the army and has done overseas tours in Korea, Kosovo and Iraq. She joined Advanced Pain Management in 2006 after working in family practice and emergency medicine for eight years. Dawn is a registered yoga teacher with experience teaching classes in the Sheboygan area. DISCLAIMER: This material is presented for informational and educational purposes only. This information does not constitute medical advice and is not intended to be a substitute for professional medical advice. You should always seek the advice of a physician or other qualified health care provider before beginning any exercise program. If you experience any pain or difficulty with these exercises, stop and consult your health care provider. ADVANCED PAIN MANAGEMENT MAKES NO WARRANTIES, EXPRESS OR IMPLIED, THAT THE INFORMATION CONTAINED IN THESE MATERIALS WILL MEET YOUR NEEDS. Six Stretches to Help Back Pain 2

3 Knee to Chest Seated Use this Turn: stretch to align pelvis and stretch lower back and rear end muscles. Lie flat on Start your this back exercise with toes in a pointed seated to position the sky. with Slowly your chest bend lifted your and right your knee back and straight. pull your leg Gently up to turn you chest. Wrap your arms around your thigh, your shoulders and head to one side; this will knee or shin, and gently pull the knee towards slowly turn your upper body. Use your chair your chest. Hold for 20 seconds and slowly arm, extend or the the outside leg to starting of your position. knee to Repeat help stabilize three your times position each leg. and hold for 10 seconds. Slowly twist your body back to starting position. Repeat three times on each side. Six Stretches to Help Back Pain 3

4 Lying Knee Twist Seated Turn: Use this movement to stretch the paraspinal muscles and strengthen the abdominal Start muscles. this exercise Lie on your in a back seated with position your legs with your chest extended lifted straight and your out. back Bend straight. the right Gently knee up turn your and shoulders cross it over and the head left side to one of your side; body. this will Hold slowly in a position turn your that upper allows body. you to Use feel your a gentle chair arm, stretch or the through outside the of back your and knee buttocks to help muscles stabilize for 20 your seconds. position Tighten and your hold core for 10 muscles seconds. and Slowly rotate twist back to your center. body Repeat back three to starting times position. each Repeat side. three times on each on side. Six Stretches to Help Back Pain 4

5 Yoga Cat/Cow Start this more by kneeling on all fours with your hands beneath your shoulders and your knees directly below your hips. Exhale and gently arch your spine. Inhale, tighten your core muscles and round your back, like a cat. Move slowly between movements and hold in each position for 5-10 seconds. Repeat 10 times. Six Stretches to Help Back Pain 5

6 Piriformis Seated Stretch Seated Turn: This stretch is designed to help lengthen the piriformis muscle over time. This muscle is Start often this the exercise source of in sciatica, a seated or position radiating with leg your chest pain. lifted Sitting and with your a straight back straight. back, cross Gently your left turn your leg over shoulders your right and leg head placing to one your side; foot this next will to slowly your thigh turn and your tuck upper your body. right Use leg in your towards chair arm, your or buttocks. the outside Place of your right knee arm to on help your stabilize as pictured your position and slowly and ease hold into for a 10 stretch. seconds. Be leg Slowly sure to twist keep your back body straight back to and starting chest position. Hold Repeat for 20 seconds three times and on alternative each side. sides, three lifted. times. Six Stretches to Help Back Pain 6

7 Cobra Stretch Seated Turn: This movement is helpful to stretch tight abdominal muscles and the lower back. Start by Start lying this on your exercise stomach in a with seated your position legs extended with your chest and with lifted palms and your planted back on straight. either side Gently of your turn your head shoulders with your and forearms head to and one elbows side; flat this on will slowly the ground. turn your Slowly, upper push body. your Use body your upwards, chair arm, so your or the weight outside is resting of your on knee your forearms. to help stabilize sure to your keep position your hips and on hold the ground. for 10 seconds. Once Be Slowly you reach twist a comfortable your body back position to starting that gently position. stretches Repeat your three abdominal times on muscles each side. and lower back, hold for 10 seconds. Slowly return to starting position and repeat five times. If you have more flexibility in your lower back, try straightening your arms. Six Stretches to Help Back Pain 7

8 Restful Pose Seated Turn: A common pose in yoga, the restful child s pose can help you relax your body. Position Start yourself this exercise on the floor in a on seated hands position and knees with with your chest your lifted knees and just your wider back than straight. hip distance Gently apart. turn your Turn shoulders your toes and in to head touch to and one push side; your this hips will slowly backwards turn your bending upper your body. knees. Use Once your you chair arm, reach or a the comfortable outside of seated your knee position, to help extend stabilize your your arms position forward fully and and hold allow for 10 your seconds. head Slowly to fall forward twist your into body a relaxation back to position. starting Hold position. this Repeat pose for three 20 seconds times on and each slowly side. return to starting position. Repeat three times. For modification if you have shoulder pain, place your arms on either side of your body, extending towards your feet. Six Stretches to Help Back Pain 8

9 For More Information If you would like more information about Seated Advanced Turn: Pain Management please call PAIN (7246) or contact us directly Start using this the exercise Contact in Us a seated section position of our webpage with your chest on lifted and your back straight. Gently turn your shoulders and head to one side; this will slowly turn your upper body. Use your chair arm, enewsletter or the outside of your knee to help stabilize your position and hold for 10 seconds. To receive other ebooks and updates from Slowly twist your body back to starting position. Repeat three times on each side. Advanced Pain Management, visit our website and sign up for our enewsletter today. Six Stretches to Help Back Pain 9