Back pain is no joke. By the age of 30, about 75% of the population has experienced back pain. So what is your plan WHEN you get back pain?
Pain (especially lasting 3-4 days with the same intensity) around your back or neck, should not be taken lightly. It can be a sign of something wrong inside your body; a spinal joint irritation, spinal disc herniation or bulge or nerve irritation.
Instead of following your medical doctor’s advice, why not find out if there is an underlying problem?
Check with your local chiropractor. They can do a detailed exam and x-rays of your spine to let you know if you need to fix the problem causing pain.
Chiropractic adjustments reduce pain, headaches, neuropathy by releasing spinal joint pressure. This allows the nerve to relax, the disc to heal and the spinal joint to stay loose. Then the root problem causing the pain is fix (not just covered up with medication).
Then your chiropractor can guide you in specific stretches first (like the ones in the video), and strength building exercises (below) to keep your spine fixed.
This will keep your body healthy to tolerate the stress of your daily life.
Having tightness in your body can progress to pain. The cat, cow exercise is a general body stretch that can start to relax your body to feel better. And help you know where your body needs some help.
Start in the neutral position. Keeping your body straight as Destiny demonstrate:
Position 2: Cat Pose starts with extending your back above you, stretching your neck to your lower back. You should feel a stretch, but no pain. If so, stop. Hold for 15-30 seconds in this position, or your doctor’s recommendation.
Position 3: Cow Pose pushes the stomach toward the floor. Holding the position, check for body tightness. Hold for 15-30 seconds, or doctor recommended.
If you have tightness in the neck/upper back, start this exercise next⤵
Sciatica pain comes from a low back spinal disc herniation. This makes (usually one side) the hip and leg painful, weak, numb or burn.
After this nerve pain has reduced to a feeling of tightness, then stretching can begin. This will continue relief. Note: a stretch should NEVER be painful. This can lead to re-injury of the area. In this case reactivate the sciatic nerve pain.
The pigeon pose stretch is not be tried right after recovery. Start with steps one and two (see video above).
After these early steps feel like a stretch (not a pain), then the pigeon pose alternative positions can be effective in relaxing the muscles tightened from back and sciatic nerve pain.
Long standing knee pain can cause secondary problems in the back, foot or posture. Fixing knee pain as early as possible gets your whole body healthy.
This exercise will improve the common part of the knee to cause pain: the inside. This is where the VMO (vastus medialis obliquis) muscle attaches.
With consistent walking or exercising, the outside of the upper leg muscle (T.F.L.) tightens causing an an imbalance at the knee. The tightness of the TFL muscle weakens the inside VMO causing the knee pain.
This exercise helps return the balance by strengthening the inside knee.
Here are the steps:
Position yourself on the edge of a table or bench where your legs will hang. or at the gym, on this machine.
Extend your leg out to lockout the knee with your foot turned OUT. hold for a second, then return to the starting position. Repeat 5-10 times as recommended by your chiropractor.
As you improve build more muscle at the inside of the knee by using the machine with weights
This simple exercise will relieve your knee pain, build strength and improve your posture.
Getting help for pain with a chiropractor will give you a different treatment than your medical doctor.
Instead of medications your chiropractor may prescribe home exercises (with chiropractic care) for relief and full recovery to your normal health.
To get better balance start with 2 things: improving posture and better joint motion. This is another post, and both get your joints to stay relaxed to shift your center of gravity easier when you move.
Then this exercise will help you keep improving your balance and strength:
Stand up straight.2. Touch the wall with 2 fingers, and walk with your head up. 3. Turn around then perform step 2 with eyes closed. 4. Repeat step 2 with eyes open heel-to-toe. Bonus: with your eyes closed.
This Balance Exercise will help you train your mind and body to keep balance; prevent falls/injuries.
Maintain a good posture and strong muscles will help you in a better state of health.
Here is the full video explaining the exercises needed to recovery and keep your balance: