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Bye Bye Back Pain

The simplest, easiest, most basic moves are usually the most important gift you can give your body every day. These exercises are preventative movements that when done on a daily basis will keep you tuned up so you don’t miss out on life. 

Here are a few of the stretches I do with clients on a daily basis after our exercise sessions; they can be done at anytime even before you get out of bed.  I recommend doing them before and after a good workout!

One Knee Hug:  Lying on your back, hug one knee into chest, feel stretch in lower back the other leg can be bent at knee or extended as needed for comfort.  Breathe. Switch legs.

Two Knee Hug:  Lying on your back, hug both knees into chest, feel stretch in lower back.  Breathe into the stretch feeling your spine lengthening with each breath.

Hip Rolls:  Lying on your back, knees bent, feet flat on floor, arms out to the side in a T position, shoulders level and palms up.  Rotating from the hip allow your legs, knees together to roll to the right side.  Attempt to keep your shoulders flat on the floor.  Breathe into the torso stretch.  Pull your abdominals in and bring your knees back to center and roll them to the other side.

Pelvic Lift:  Lying on your back, knees bent, feet flat on floor and shoulder width apart, arms out to the side in a T position.  Lift your hips up into the air; keep weight centered in your whole foot and on shoulders.  Slowly roll yourself down, starting from your mid back, lower back and then rear end. Articulate the spine as though it were a ‘string of pearls’ make sure your knees stay still during the movement – they have a tendency to roll open during the lowering.  Breathe.

Elbow Prop-Up:  Roll over onto your belly, prop yourself up on your elbows, legs extended together behind you.  Visualize lifting your chest.  Pull in your abs and feel your spine naturally extend, drop your shoulders back and down.  Breathe.

Tips & Warnings:

Don’t force yourself to stretch to far.  Forced stretches can do more harm than good.  Practice the relaxed, deep breathing form of stretching.

Certain exercise routines can be a good way to reduce lower back pain.

Hire a Certified Fitness Professional, as they will know which exercises and back stretches are best for you.

Keep your muscles hydrated by drinking lots of water to help reduce the inflammation that can cause further back muscle pain

If you have prolonged pain, consider seeing a Chiropractor for back pain relieve before going with a surgical option.

Always check with your doctor before starting an exercise routine.

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