Safe & Easy Movement Strategies To Reduce Back Pain

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SAFE EASY MOVEMENT STRATEGIES TO REDUCE BACK
PAIN
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Lower back pain is one of the most common health
problems around. Sitting for long periods of
time, being in poor posture, and carrying
extra weight on your lower body are just a few
reasons why lower back pain may occur. The next
time you find yourself in discomfort, try
these safe, easy movements to relieve lower
back pain and get you moving again
comfortably! First Thing to Practice We
typically feel tense and apprehensive when
experiencing back pain, and we fear movement.
Its crucial to note that slow, easy motion, and
tension reduction techniques are what aids best
in the relief of low back discomfort. When
practicing these movements, keep your awareness
of your breath, and move slowly and thoughtfully.
This helps lower the chance of muscle spasms,
pushing the body too much, or even triggering
another injury. So, the first thing to practice
is the focus of your mind and the fluid
motion. Breathing control To assist in
relaxing your body, take nice and deep
breaths. To help calm your nervous system and
relieve pain, concentrate on your breathing.
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Relax and focus on releasing tension within your
body while in a posture of ease. This can help
you be more aware of your body and may deliver
some immediate relief from pain. Relaxation
techniques One technique that helps the
body relax is autogenic relaxation. This
can lower pain by using your breath to target
specific areas of the body, focusing on those
places feeling heavy or warm. Quietly
repeat to yourself slowly six times, for
example, the arms, My arms are very
heavy. Then quietly, I am completely
calm. Work through your body like this can relax
you and help prepare you for the following
exercises. It helps if you imagine yourself in a
safe, comfortable place while performing these
techniques, like lying down next to a pool with
gentle waves crashing over you. Gentle
Movements Slow, gentle movements are
most effective in reducing pain and
speeding recovery. Its critical to maintain a
safe range of motion while controlling your
breathing and relaxing your body, even though
mild discomfort may progress when you begin to
move. Change Positions Often Remaining in
one physical position for a long time
may exacerbate your discomfort and make you
tense further. Move into your next posture
when you feel your body telling you to do
so. If sitting, perhaps stand a moment or
walk mindfully and use your muscles before
putting them back in a nonmoving posture
again. To minimize unpleasant body tension
and stiffness, its critical to shift
position regularly.
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• Cat-Cow
• The cat-cow (also known as cat-camel) exercise is
  a spinal mobilization technique that aids in
  the loosening of a persons spine,
  introducing movement to your lower and
  mid-back.
• Start in a 4-point position. Hands and knees on
  the floor.
• Begin with your back arched and your head looking
  straight ahead.
• Lift your back to the sky curved high like that
  of a cat and look down to the ground with your
  head, relaxing your neck.
• Alternate slowly again to the relaxed cow
  position, letting your belly drop
• and your back arch.
• Gently move in-to and out of each position
  following your breath.
• Wringing
• This exercise is similar to that of wringing out
  a wet cloth or towel, gently focusing on the
  bodys midsection.
• Find space on the floor and make yourself
  comfortable so you can lay on your back and
  have room to either side.
• Begin with bringing your knees bent and
  together with your feet still relaxed,
  touching the ground.
• Keep your upper back and shoulders relaxed and
  flat on the floor.
• Slowly bring both your knees together to one side
  of the body and let their weight do the work with
  gravity.
• The twisting or wringing section of the towel
  throughout the middle area of
• your body, back, hips, and spine.

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There are effective physiotherapy treatments
for back pain, and Physiotherapy First would
be glad to help you work through a
regimen and plan together with you!
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vement-to-reduce-back-pain/