Acute Low Back Pain Ruining Your Summer Holiday?: Part 2
Try These Exercises for Acute Lower Back Pain Relief
Hey there! Before you look any further, did you get a chance to read our first blog about preventing low back pain on your summer holiday? If not, you should check it out as well. Our first blog talks about specific activities you should put into effect (or avoid) in order to prevent unnerving back pain this summer. In this follow-up blog, we’re going to talk about the specific gentle exercises you can try that will also help to provide you with lower back pain relief.
Benefits of Exercise
There are a few key concepts that you should hold dear and not let fear take control of you. Correct gentle movements are important for preventing the muscles from going into too much spasm. The movements will also increase the circulation, bringing nutrients into the injured area and flushing out toxic buildup of the injured cells. To begin the calming process of your muscles you need to breathe properly.
Lie on a bed, bench or sit in a firm straight back chair. Breathe slowly with your abdomen. Do this for 10mins while placing a covered ICE pack on your injured low back area.
Do movements within your pain tolerance. DO NOT RE-INJURE.
- Lie as shown and gently pull one knee to your chest. Repeat with other knee. Do 3 to 5 times each knee, increasing to 10.
- Lie as shown and gently raise one leg to your chest. Repeat with other leg. Do 3 to 5 times each leg, increasing to 10.
- Lie as shown, bend hips 90⁰ to your body and keep knees together. 1. Make small circles, within your pain level, in one direction and then the other direction. Do 3 to 5 times in each direction. Next, press the knees together and repeat.
- Bed Exchange: To get out of bed properly, and not cause more injury, please do the following: Turn on your side, bend hips and knees to 90⁰, push up with hand as you lower your legs over the side of the bed.
- Stand upright, bend knees and hips then make small circles with your pelvis, within your pain level, in one direction and then the opposite direction. Do 3 to 5 times in each direction, increasing to 10.
- Sit as shown. Feet flat on the floor. Now slide one knee forward while pulling the other knee backward. This puts motion in the sacro-iliac joints at the base of your low back. Do 3 to 5 times each leg, increasing to 10.
- Stand up slowly and upright, walk as much as possible, 10 to 15 mins. Then ICE, 10 mins on.
Take Home Points:
One of the keys to treating your acute back pain is being diligent with the above guidelines, and maintaining the lordosis, or keeping a neutral spine while performing your daily activities. If your acute back pain persists beyond 2-3 days, consult with a Doctor of Chiropractic or Medical Doctor, or visit our Toronto Chiropractor clinic. Otherwise, by employing the techniques discussed, and listening to your body’s warning signs, you can effectively self-treat your back pain and get back to your beach vacation!