More than 26 million Americans between the ages of 20-64 years experience frequent back pain, with the most common type being lower back pain (American Academy of Pain Medicine). The vast majority of sufferers are on a constant quest for some sort of pain relief – whether it be medication, physical therapy, frequent massages, or even surgery.
At Texas Orthopedics, we believe that stretching and proper exercise can go a long way in alleviating back pain. It is often one of the first forms of treatment we recommend to our patients. Regular movement keeps the back muscles and spine limber and flexible and less susceptible to aching and tightness.
Yoga is an easy and effective way to get some healing stretches in throughout the day. Here are some simple moves to try that are easily done while seated in a chair—they can be performed as comfortably at your office as they can right at home:
1. Backbend arch
While sitting at the chair’s edge, place hands directly behind you and prop yourself up on fingertips. Raise your chest and arch your back to form a seated backbend position. Hold the pose for eight to ten seconds, then release and repeat.
2. Cat/Cow pose
Sit at the edge of chair with feet positioned flat on the floor. Place hands on your knees and take in a deep breath while lifting chest upwards and straightening spine. As you exhale, curl your belly inward and drop head towards your sternum (breastbone). Repeat up to ten times in a row.
3. Lower-back circles
Place feet hip-width apart and rest your hands on knees. Circle hips and torso clockwise with movement coming from the base of the spine. Perform eight to ten rotations, then reverse the circling motion in the other direction. Alternate for two to three minutes.
If your back pain is still persistent even with regular stretching and exercise, contact us to schedule an appointment.