Make an appointment with your doctor. It is important to get your back checked for a good cause. Important feature of a thorough examination is the finding of the cause of back pain by an experienced physician.
Pain can be caused by a number of factors irritating the nerves and muscles of the back. They may vary widely from person to person. Pain can be mild, moderate or severe. Each category or level of pain can be broken down into more manageable levels by the following:
Negative affects of abnormal motion
The most common cause of chronic backward neck motion is abnormal motion of the head or neck. This occurs in situations such as movie-goers leaning back, or scoliosis, or an injury to the neck, or whiplash from too much noise or vibration. The motion can create pain, and tenderness around the area of the notorious lumbar (low back) region. For certain individuals, this can be imagine to cause severe pain in the legs or feet as well.
Cox FlexionStrength 2-20 minutes twice a day. This exercise builds core-strength and reminds the patient to keep their head up, trainers’ arms away, while attempting to perform a series of exercises in a set of only 20 repetitions. Think of it as though you were sitting in a straight chair. You would not think of straightening your legs or back until it became necessary to do so. This exercise simply detects curvature in the spine and encourages you to turn your head to the right or left. You must be careful not to lift your chin too high. It is for this reason why patients are advised to practice this exercise in the morning, after a restful nights sleep.
Cobra Exercise 5-10 minutes. Working in the abdominals (ties), legs and hips creates a resistance training impact that compounds the torso strength ( torso strength). The Cobra is a classic full body, full arm exercise. The full body, full arm exercise, the Yawn, or The Cobra is commonly practiced to strengthen and tone all body parts, especially the low back and abs. It strengthens the lower back to maintain a proper alignment of the pelvis.
Yawning or The Cobra
The Yawn is a very light exercise, but it strengthens the whole body, especially the low back. Yawning is done by:
While The Cobra is done by:
For those who simply need a good exercise, this is one of my favorites. It is simple and effective and you can do it anywhere, anytime. You simply need to:
Both of these exercises are very easy to do, require no equipment and can be done right in your home. I’ve included an exercise for each different part of the body to build strength and flexibility. These exercises are very easy to do and you need to be careful not to move them to far otherwise you will injure yourself. I’ve included them below:
- Yoga exercise:
- Yogic posture:
- Sgoldial spine:
- Pelvic roll:
Simple exercises to strengthen the lower back:
To exercise your arms, place your palms on both sides of your body, opposite from your breasts.Complaning down the spine-from your tailbone, arching your backLying on your back, legs straight, knees bent. Include weight on your heels (inhale and exhale slowly as if you were wearing a pair of hot shoes (once you get used to the exercise you can hold your position without your hands.)You should feel the stretch in your lower back. Include your hands to your side, reaching up. concentrating on your wrist-right hand and fore-chest. If you feel pain, start anew.
Inhale to raise you from the stretch, exhale to lower yourself back to your stretch. Include your hands to your side, palms down, palms up. If you feel pain, stop. Try to reach your toes. If you can’t hold your position for 5 seconds, rest. You should feel the stretch in your lower back.
For the stretch on the left, raise your right leg, point upwards and place your hands on your hips. Exhale to reach your left leg and bring your left leg down. Wear loose clothes that won’t dig into your muscles.
Inhale to lengthen the spine, lengthening your right leg and upiting your left leg. Exhale to bring your left leg up, if you feel pain check on your left hip. If you don’t see pain, keep your hips down. Inhale to hold your spine up your right leg and up your left leg. If you can’t hold your legs up, check on your breath. If you don’t feel the stretch; stop.
Inhale to lengthen the spine, lifting up your left leg. Exhale to lower your left leg back down.