Therapy Ball Exercises for Back Pain Relief and Better Posture
An essential piece of equipment for your back and neck self care at home is an exercise or therapy ball. This inexpensive tool will not only help you with back and neck pain relief , it will also greatly improve your posture and therefore your appearance. Laying back over the ball as shown in the first exercise in the video below will help correct forward rounded shoulders and also reduce your back and neck pain.
Watch this 1 minute video to get started today.
5 Benefits of Therapy Ball Exercises
Helps correct hunched back forward posture
Mobilizes your spinal joints and reduces pain
Improves your breathing by expanding your rib cage and lungs
Increases your back extension range of motion
Lengthens your body and decompresses your discs
Safety while doing Therapy Ball Exercises
Get proper in person instruction from your chiropractor, therapist, trainer, or coach
Have a clear safe space free of objects that you could hit if you fall off the ball
Start slow, be careful, always maintain balance and control of your body on the ball
Use a spotter person to help ensure you don’t fall off the ball
Perform on a floor that is forgiving or with mats to better protect yourself
You will get great benefits by incorporating the above exercises into your routine safely several times per week. They can be done daily if desired. Once you start doing them you will look forward to how they make you look and feel better. If you have any questions on how to do these therapy ball exercises properly, you can call my office at (781) 829-9300.
Building a stronger core is an important key to preventing and reversing back pain. Improved back pain relief and posture are a few of the many benefits you will gain by strengthening your core. Many exercises will build your core strength at home. Generally any exercise that forces you to stabilize the center of your body or mid section, both the front and rear of the body, will build your core muscles. Routines do not need to be complex, and can be done with little or no fancy gym equipment.
Watch this 2 minute video below on some basic exercises you can get started with today.
3 Keys for Superior Back Pain Relief
Correct the alignment and bio-mechanics of your spine
Address any soft tissue problems such as muscle spasms and weakness
Properly treat inflammation safely through ice, supplements, and diet
If you have any questions on how to achieve excellent back pain relief then you can call my office at (781) 829-9300.
When it comes to exercises it is hard to beat the benefits you will get from squats. The squat is a fundamental movement that has been around since the beginning of time. Long before chairs were invented people squatted for long periods throughout the day. Bringing back the squat into your exercise program either with or without weight can help improve back pain and tight hips. Squats will also help to improve your strength and posture.
Watch this 1-minute video on how to squat properly for improved back and hip mobility.
5 Tips for Squatting for Back Pain Relief
Squat with your feet shoulder width apart, hips open, toes pointed out
Go for a full range of motion and try to increase overtime
Hold the bottom position for 10-30 seconds or more and open your hips further
Repeat 5 times and practice 3 x per week without weight
Feel the stretch in your hips and leg muscles, stop if you have pain
Squat for Mobility and Strength
A good routine would be to squat without weight 2-3 x per week for mobility, and with weight 1 x per week for strength. If you have any questions on how to squat properly to increase your hip mobility and reduce back pain please call my office at (781) 829-9300.
Back Pain Relief with the Lying Spinal Twist Stretch
A lack of hip, pelvic and lower back flexibility is a common cause of lower back and sciatic nerve pain. A loss of range of motion, muscle spasms, and poor spinal and pelvic alignment can also greatly contribute to your lower back pain. If you are looking to relieve your pain at home you may want to add the lying spinal twist stretch to your regular routine several times per week.
I recommend patients work up to holding this stretch for up to 30 seconds or more and perform 2-3 repetitions per side. A patient should typical perform this stretch at least 3 times per week. You should feel the muscles letting go and releasing the tension and tightness in your lower back and pelvis that is often causing or contributing to your pain. This stretch can be performed several times throughout the day.
5 Tips for Stretching with Lower Back Pain
Always check with your Chiropractic Doctor before beginning lower back stretches.
Do not bounce while performing stretches as it may increase your risk of injury.
Warm your muscles with walking or activity before you begin.
Improving your flexibility takes time so it is important for you to be consistent.
Improved flexibility will help reduce your future risk of lower back pain and injury.
If your lower back pain does not resolve after gentle stretching for a few days, you may want to have your spinal alignment checked by your Chiropractic Doctor. A lower back or pelvic misalignment can cause your muscles to feel chronically tight and inflamed.
Get Back, Neck and Shoulder Pain Relief in 3 Minutes or Less
Lack of shoulder flexibility and strength is a common underlying cause of back, neck, and shoulder pain. Add these 3 exercises to your fitness routine to improve your pain relief, posture and range of motion.
Perform these 3 exercise for approximately 5 minutes 3 x per week to help correct rounded hunched shoulders. If you don’t have yoga blocks you can use stacked books or push up bars to get a deep stretch in the first exercise. This exercise can also be performed from your knees if the demonstrated version proves too difficult.
5 Benefits Gained with Shoulder Stretches and Exercises
Improved neck and back pain relief
Helps heal shoulder pain and rotator cuff injuries