On-The-Go Back Bliss: Simple Low Back Exercises for Busy Days!
Feb 26, 2024 -- Posted by :"Doctor, I make an effort to perform my exercises, but my mornings are incredibly hectic. I have to get the kids ready for the school bus, attend morning meetings, and honestly, I'm not a morning person. Throughout the day, I find myself pulled in a hundred different directions, and I completely forget about the exercises until I'm in bed. I also justify it by thinking that I get some exercise at my job, and that should be enough."
I'm sure many of us have rationalized our inability to consistently follow through with exercises, especially after experiencing relief from an episode of low back pain (LBP). Surprisingly, only about 4% of LBP patients continue their exercises after their pain subsides. This means that 96% of individuals with chronic or recurring low back pain neglect exercise despite knowing its importance. It's common to feel a sense of guilt or remorse for not sticking to an exercise routine. So, what strategies can we employ to motivate ourselves to be more consistent with our low back exercises?
First and foremost, it's important to acknowledge that for most of us, it's challenging to consistently incorporate exercise into our busy daily schedules. That being said, the TIMING of when we perform these exercises may be more crucial than doing them at the same time every day. In other words, it can be highly effective to do a few exercises precisely when we need them the most. For instance, if you're spending an extended period working at a computer and begin to experience back pain due to prolonged sitting (especially if your workstation setup is less than ideal), consider doing one or two sitting exercises right at your workstation BEFORE your back pain worsens. Delaying too long might render the exercises less effective. Setting a timer next to your screen to remind you every hour can be a helpful way to remember to perform one or two quick exercises that take just a minute or two. Here are three seated low back exercise options (try them out and choose the one(s) that feel most beneficial):
"Crossed Knee Stretch": Cross your legs and pull the crossed knee toward your opposite shoulder, feeling the stretch in your buttocks. Arch your lower back and simultaneously twist or rotate toward the side of the crossed knee. Hold for 5-10 seconds and repeat up to 3 times. Then, switch to the opposite side.
"Sit Twists": Reach across with your right hand and grab your left leg at mid-thigh. Twist and rotate your back to the left while pulling with your arm. Hold for 5-10 seconds and repeat 3 times. Repeat this on the opposite side.
"Sit Floor Touches": Bend forward as if you're trying to touch the floor or tie a shoe. Hold for 5-10 seconds.
If you calculate the time, it would take around a minute for #1 and #2, and 30 seconds for #3 (totaling 2.5 minutes). If that feels too long, hold each stretch for 5 seconds. If even that feels too long, do just one repetition instead of three. The key is to MAKE IT FIT your schedule. Adjust the duration to suit your time constraints or your ability to stretch. If you perform these exercises WHEN you start feeling tight or sore, you might even PREVENT a future episode of LBP!
So, if you are interested in no longer chasing your tail on the pain gerbil wheel and type in pain management near me or chiropractor near me, you may find Coast Chiropractic Centers with Dr. Timothy Harcourt, me, comes up.
You may wonder, “Is There a Better Way to Address Actually Fixing the Cause of the Pain?”
Once you have experienced the frustration of simply covering over the pain temporarily, you may be more enlightened to the idea of fixing the problem and then keep it that way. Some around you say one description of such an approach is called wellness care.
https://pubmed.ncbi.nlm.nih.gov/22742964/
Call me, Dr. Tim Harcourt, at Coast Chiropractic Centers at (239) 278-3344 or stop by on your day off if we’re near you for a walk in visit and mention this article for an awesome discounted first visit to include history, exam, and adjustment or Class IV high-intensity laser treatment. So if you find yourself experiencing lower back pain while running or doing physical activities.
If you feel like a gerbil on a perpetual pain wheel and you know it is negatively affecting your quality of life and keeping you from enjoying walks at Fort Myers Beach, playing golf, tennis, pickle ball or others, come see us at Coast Chiropractic Centers located on 7270 College Parkway.
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If you would like to avoid getting back pain in the first place or to take a proactive approach to your health and wellness nearby, our membership program called Club C may be just the thing for you with great cost savings, convenience, and even more importantly, a plan to get your health back and keep it.
Don't let back pain stop you from enjoying the beautiful SWFL! Dr. Tim Harcourt is here to give you the relief you need.