Exercise is very good for you, as as I’m sure you appreciate, but it’s especially beneficial as a upper back pain treatment, if you conform with a couple of simple guidelines, and practice the right exercises. Here’s a bunch of easygoing and effective examples that can help relieve back pain and provide some appreciated chronic back pain relief:
Shift and lift: The “shift and lift” is an exercise that really can boost the muscles in your lower back and buttocks (in particular) while sitting down. Even though this is something that you can practice while you are at work, because of the nature of the ‘lifting’ factor of the exercise, I would not really recommend that you do this while talking to others in your office, for example. They may wonder what on earth you’re up to!
Nonetheless, this is a great exercise for reducing any stiffness or soreness that may result from sitting in the same position for an extended period of time, and it strengthens those muscles too!
While you are in your chair, relax and then clench the muscle in one buttock and hold for a couple of seconds, lifting slightly as you do so. Relax and then do it again. Do this 15-20 repetitions with each buttock.
Hip sway: This is great exercise to do if you are standing for any length of time, as it helps to ease the tautness in your legs and lower back and invigorates the blood flow around all of your lower body. It also reduces or even eliminates mid back pain that affects a lot of people if they are required to stand for a long time.
Stand up straight, let you right knee relax totally, and at the same time pushing your left hip out to the side. Pull the hip back in again, and repeat the same action 15-20 times. Afterwards, allow your left knee to bend and relax, and force your right hip out in the same way.
Lifting: Go find a bag – a supermarket carrier bag, or something else with extended handles for lifting will be fine. Hold something fairly heavy in the bag – it doesn’t really matter what you put in there, providing it weighs at least a few kilos (drinks bottles are ideal for this, because you know that a liter bottle of water weighs almost exactly a kilo).
Keeping your arm straight down by your side, bend your legs until you can reach the bag on the floor and then straighten your legs and lift the bag. Once you’re back upright again, hold the standing position for a few seconds, and then return the bag to the floor by bending at the knees once again.
Repeat this exercise 15 times for one side of your body, and then repeat on the other side. When you do this exercise the right way (by bending at your knees, not you back) – this exercise is good for lower back and hip pain, and is excellent for strengthening the lower back, glutes and hips, and an added bonus is that it will help tone your arms and legs.
Shrugging: This is a very simple exercise that not only helps keep your lower back in great shape, it is also an effective way of discharging the stress that can build up in your shoulders and neck. It’s also very good for toning your arms and shoulder muscles. Because you can do the exercise sitting or standing you can perform it pretty much anywhere.
For the starting position, just shrug your shoulders all the way up to your ears (or at least as far as you can), then extend your arms sideways from your body until they are parallel to the ground and turn your palms so they face outward. To finish, slant your head till it touches your shoulder then hold for a few seconds. Return to the start position and do it all over again, but this time, tilt your head to the other side.
Tens of thousands of people are laid low with back pain every year. For some, the lucky ones, it resolves within a few weeks with a judicious combination of exercises supplemented by painkillers and anti-inflammatory drugs. But what of the rest? There are a myriad of different specialists involved in the treatment of back pain, each with their own opinion as to the likely explanation and the best way of putting it right. Having said that, the use of acupuncture as a method for offering at least some chronic back pain relief seems to have some merits.
Chronic Back Pain Relief Tips
If you’re suffering with any form of recurrent back pain, it’s vital that you understand exactly what options you have for finding a suitable back pain treatment that will work for you. The main reason you need to weigh your options is there are more muscles, joints, bones, nerves and ligaments running up and down the vertebrae in close proximity to each other than in any other part of the body. This can make it difficult for even the best-trained doctors with the most sophisticated diagnostic and back pain relief techniques to determine precisely what is amiss.
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