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Back Pain Exercises May Help Prevent Future Back Injuries

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Back Pain Exercises May Help Prevent Future Back Injuries

Neck and back pain is part of life for nearly everyone, but for many of us it’s temporary and resolves on its own. The best way to avoid it is to maintain good posture and to be mindful when lifting, bending, and doing other activities that could strain the muscles and cause neck or back pain. Exercises such as simple stretching can help maintain a healthy neck and back too.

You should always consult a physician before starting any new stretching regimen—especially if you are already suffering from neck or back pain—but here are a few back pain exercises that can help prevent future discomfort by stretching and strengthening the back. 

• Knee to chest: lie flat on your back and place your feet on the floor with your knees bent, shoulder width apart. Pull one knee to the chest, and hold from 5 to 30 seconds. Return your foot to the floor and repeat with the opposite leg. Repeat the exercise for a third time while pulling both knees to the chest. Repeat 3 to 5 times.
• Bridge exercise: lie flat on your back with your feet firmly on floor and about shoulder width apart, knees bent. Clench the muscles in your gluteus and abdomen and press your hips toward the ceiling until you’ve lifted your torso off the floor to your shoulder blades. Hold for about 5 seconds and release. Repeat 3 to 5 times.
• The Cat: Position yourself on your hands and knees. Gently let your pelvis drop toward the floor, just enough to arch your lower back. Round your lower back by pulling in your abdomen. Repeat 3 to 5 times.

While using these preventative back pain exercises can help you avoid neck and back pain, an accident or the constant strain and pressure you put on your back daily may inevitably cause injury. If that occurs, there are a variety of other stretches and treatments, including steroidal injections and surgery that can provide you with some relief.

If back pain exercises haven’t helped and you’re in this situation, you may want to contact Laser Spine Institute. We perform endoscopic procedures to treat a variety of conditions, and we’ll review your MRI or CT scan for free to determine if you are a good candidate for one of our innovative procedures.