A Fort Myers Beach local asked me. Dr. Tim Harcourt what are some Lower Back “ON-THE-GO” Exercises I can do.
Sep 22, 2021 -- Posted by :Low back pain (LBP) is a reality in most of our lives at one point or another. It can range from being a “nag” to being totally disabling. Let’s look at some exercises for the low back that can be done from a SITTING position so that they can be: 1) performed in public (without drawing too much attention) and 2) repeated every one to two hours with the objective to AVOID LBP from gradually getting out of control (STOP the “vicious cycle” so LBP stays “self-managed”).
RULES:
1) DON’T do any exercise that creates SHARP pain.
2) Stay within “reasonable” pain boundaries.
3) DO these multiple times a day WHEN you feel tight, stiff, or sore (take 10-30 sec. every hour rather than 15 min. twice a day).
SITTING LOW BACK EXERCISE OPTIONS:
- SITTING BEND OVERS:
1) Slowly bend forward from a seated position and attempt to reach the floor.
2) Spread the knees as needed to allow for a full range of motion.
3) Hold for 3-10 seconds or until it feels “loose.”
4) Do the opposite—sit and arch your low back as far back as is comfortable. Repeat frequently for short hold-times—make it “fit” your time limitations/schedule! - SITTING HIP / BACK STRETCH:
1) Cross your legs.
2) Raise the knee to the opposite shoulder.
3) Arch the lower back until you feel an increased stretch in your buttocks.
4) Twist your trunk to the side the knee is raised.
5) Move your knee up/down and around to “feel” for the tightest “knots” and “work” them loose.
6) Modify by bending forward 7) REPEAT on the opposite side. - SITTING TRUNK ROTATIONS:
1) Slowly twist your shoulders and trunk to one side while keeping your knees straight.
2) Reach back and pull for additional stretch, if comfortable.
3) Hold for 3-10 seconds or until it feels “loose.”
4) REPEAT on the opposite side.
Remember, DO these MANY times a day (at least once every hour).
So, if you are experiencing back pain, lower back pain, or pain in the coccyx and type in pain management near me, you may find Coast Chiropractic Centers with Dr. Timothy Harcourt, me, comes up.
You may wonder, “Do I need an MRI scan of my back.”
Also, if you feel leg pain it may indicate things are getting worse and may indicate a bulge on the disc or worse yet a herniated disc in your back. Some people will try stretching the lower back first to see if they get relief from their back pain. Pain very low in the lower back may be originating from the coccyx or tailbone. A pulled muscle in the back generally will get better with rest. Persistent or worsening pain intensity and/or frequency necessitates a visit to see a professional.
Call me, Dr. Tim Harcourt, at (239) 278-3344 and mention this article for an awesome discounted first visit to include history, exam, and adjustment or Class IV high-intensity laser treatment.