Low Back “ON-THE-GO” Exercises (Part 1).

25 Apr

Low back pain (LBP) is a reality in most of our lives at one point or another. It can range from being a “nag” to being totally disabling. Let’s look at some exercises for the low back that can be done from a SITTING position so that they can be: 1) Performed in public (without drawing too much attention) and 2) Repeated every one to two hours with the objective to AVOID LBP from gradually getting out of control (STOP the “vicious cycle” so LBP stays “self-managed”).

RULES: 1) DON’T do any exercise that creates SHARP pain; 2) Stay within “reasonable” pain boundaries; 3) DO these multiple times a day WHEN you feel tight, stiff, sore (take 10-30 sec. every hour rather than 15 min. twice a day).

SITTING LOW BACK EXERCISE OPTIONS:

1) SITTING BEND OVERS: 1) Slowly bend forward from a seated position and attempt to reach the floor; 2) Spread the knees as needed to allow for a full range of motion; 3) Hold for 3-10 seconds or until it feels “loose.” 4) Do the opposite – sit and arch your low back as far back as is comfortable. Repeat frequently for short hold-times – make it “fit” your time limitations/schedule!

2) SITTING HIP / BACK STRETCH: 1) Cross your leg; 2) Raise the knee to the opposite shoulder; 3) Arch the lower back until you feel an increase stretch in your buttocks; 4) Twist your trunk to the side the knee is raised; 5) Move your knee up/down and around to “feel” for the tightest “knots” and “work” them loose; 6) Modify by bending forward 7) REPEAT on the opposite side.

3) SITTING TRUNK ROTATIONS: 1) Slowly twist your shoulders and trunk to one side while keeping your knees straight; 2) Reach back and pull for additional stretch if comfortable; 3) Hold for 3-10 seconds or, until it feels “loose;” 4) REPEAT on the opposite side.

Remember, DO these MANY times a day (at least once every hour). We have many others as well (ask us)!

We realize you have a choice in whom you consider for your health care provision and we sincerely appreciate your trust in choosing our service for those needs. If you, a friend, or family member requires care for back pain, we would be honored to render our services.

Advertisements

4 Responses to “Low Back “ON-THE-GO” Exercises (Part 1).”

  1. Las Vegas Refrigerator Repairman July 27, 2014 at 12:52 pm #

    It’s truly very complicated in this busy life to listen news on Television, thus I only use world wide web for
    that purpose, and obtain the most up-to-date news.

    Like

  2. www.shapingourfuture.fluid.net.nz May 2, 2014 at 2:10 am #

    The attract for the 32 groups taking part in the FIFA World
    Cup 2010 finals discovered who they were playing when the final draw took location not too
    long ago in Cape Town. The opening match will be on the 11th June with South Africa drawn to perform Mexico but it was the team D that triggered the largest reaction.
    Brazil is the host and the preferred in odds to earn the 2014 World Cup.
    Is there price in Spain, Germany and other European powers?
    Algeria gained, Ivory Coastline drew and Ghana and Cameroon lost Wednesday as
    African qualifiers well prepared for the 2014 World Cup in
    Brazil with warm-up game titles.

    Like

  3. http://www.p13.com.pl/ April 30, 2014 at 6:47 pm #

    Hey! I could have sworn I’ve been to this website before but after checking through some of
    the post I realized it’s new to me. Anyhow, I’m definitely delighted I found it and I’ll be book-marking and checking back often!

    Like

  4. Sarah April 26, 2014 at 5:12 pm #

    You know this is just the same with everything in life.
    You’d think past showes us at least anything, but alas.
    Feel free to disagree but the world changes, and none of us have no control whatsoever over it.
    E.g., If only Obama had any balls to put Vladimir to his place, but it seems like it’s never happening, welcome WW3.
    A truly inspiring post, thanks!
    Sarah http://phyto-renew350i.com/

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: