It’s been a while since my last blog, as I tend to want to write about issues that seem relevant to me at the time for whatever reason, (rather than plucking subjects out of thin air). Currently, it’s the issue of lower back pain. It’s all around me at the moment. I often meet people who suffer from back pain and it can be caused by anything from bad shoes to bad posture. There are lots of lifestyle-related causes as well as medical reasons.
Not only are my clients complaining about back tension, but so are my friends and colleagues. Furthermore I too am discovering first hand that standing around for extensive periods can cause a little back pain. I must be getting old.
It’s hard to
be constantly aware of one’s posture 24/7, especially when one naturally wants
to slouch. However, once that tightness settles in, it’s certainly the only
thing that occupies the mind!
Some people
recommend generally wearing better shoes and I of course recommend some affective
deep tissue treatment, but should these solutions be impractical for you, here
are some good simple DIY excercises from www.physioadvisor.com
that I personally find affective. Also, rather than repeating the exercises as many times as they recommended, my suggestion is doing fewer repetitions and holding the stretches for longer (always remembering to breathe into the stretches. It's ultimately up to you. Do as many as you feel comfortable with.
These stretches are designed to
restore flexibility to the joints and muscles of the lower back. If you are injured,
you should discuss the suitability of these stretches with a Doctor...of course!
Lower Back Stretches – Basic Exercises
Rotation in Lying
Lie on
your back, knees bent, feet flat and together. Gently take both knees from side
to side as far as possible pain-free. Repeat 10 - 20 times.
***
Prone on Elbows
Begin
lying on your stomach, then gently prop yourself up onto your forearms, keeping
your back relaxed. Hold for 2 seconds, then slowly lower yourself
down flat. Repeat 10 times provided the exercise is pain-free.
***
Knees to Chest
Lie on
your back, knees bent. Take both knees towards your chest using your hands
until you feel a mild to moderate stretch, pain-free. Hold for 5
seconds and repeat 10 times.
***
Side Flexion in Standing
Begin
standing tall, back straight, hands by your sides. Gently lean to one side,
sliding your hand down the outside of your thigh as far as possible pain-free. Repeat
10 times to each side.
***
Lower Back Stretches – Advanced Exercises
Extension in Lying
***
Natural Healing | Massage Therapy | Yoga Massage by Joey George
Brighton/London
www.theoilstudio.co.uk
