5 Five-Minute Stretches To Eliminate Back Pain Forever

jeudi 18 février 2016
Do you often experience back pain? Does it sometimes shoot down your leg when you move or step a certain way? Or, perhaps it is a constant dull ache?
If this is your reality, it shouldn’t be! It is quite possible your pelvis or spine (or both!) are out of alignment. Doing simple stretches to readjust and move things back in to place can reduce or eliminate your pain.

Signs That Your Spine is Out of Alignment


The spinal column is made of bones called vertebrae, soft cushioning discs that act as shock absorbers and strong, heavy ligaments that add form and stability. Attached to the spine are many muscles that give strength and movement to the spine. The spine houses the spinal cord and spinal nerves that carry information to the entire body. The spine is a complex structure designed to move and is susceptible to dysfunction. When the spine becomes misaligned, it can affect function in a variety of ways. There are several key signs that your spine, or the supporting structures, may be out of alignment.

Leg Length

Under normal circumstances, both legs are the same length. Discrepancy in the length of the legs is a sign of some dysfunction in the lumbar spine or the pelvis and most chiropractors will check for this when diagnosing your spinal function. When the sacroiliac joints or the lumbar joints are not properly functioning, they can give the appearance that one leg is shorter than the other by up to an inch. Correction of the spinal alignment will reverse the discrepancy.
Heels Checking the wear on the heels of your shoes may provide a clue as to how well your spine is aligned. When the lumbar spine or pelvis is out of alignment your body will compensate and put additional stress in other places, which can cause you to walk differently. Over time you may find that one heel wears differently than the other due to poor funtion in the spine.

Hip Alignment Exercises


According to Anthony Carey of Function First, your pelvis’s position determines the alignment and function of your spine and outer extremities, which affects your posture when you move. Your pelvis tilts in three directions: forward and back, side to side, and rotation. If it goes off-balance in any one direction, such as having too much forward tilt or if one side of the hip is lifted, there are corrective exercises that you can do daily to re-align your hips.

Supine Frog Stretch

This exercise stretches your inner thighs by using gravity and relaxing your hips. It also activates your buttocks as the frog position is maintained.
Lie on the ground on your back with your arms out to the sides. Place the soles of both feet together; your knees should be pointing out like your arms. Relax your knees and let them hang as you feel your inner thighs and groin muscles stretch. To increase the stretch, bring your heels closer to your groin. It is okay to allow some curve in your lower spine. Hold the position until your feel relaxed in your groin.

Supine Hip Rotation

This exercise stretches and opens up the buttocks and deep hip muscles and aligns the pelvis in relation to your spine. You need to do this against a wall or sturdy, flat support.
Lie on the floor with both feet on a wall with your legs and feet about hip-width apart. Bend your legs and hips at 90 degrees and lay your arms out to the sides. Cross your left ankle over your right knee, and make sure that your hips do not rotate as your move. Push your left knee toward the wall gently, using your left hip muscles, not your hand. Hold the position until you feel looser, and breathe deeply into the stretch. Do not overstretch the muscle or it will cause a stretch reflex, which causes the muscles to contract. Repeat on the other side.

Source: http://www.fhfn.org/5-five-minute-stretches-to-eliminate-back-pain-forever/
Fourni par Blogger.
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