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Exercise To Help Reduce Your Back Pain

Relieve pinched nerves and other back ailments by incorporating these exercises into your daily routine!

Back problems can happen to anyone. In fact, wear and tear has often already occurred by the time you reach your 30s. Therefore, it’s never too early to start spinal decompression exercises to protect your spinal discs and to promote a healthy spine. If you’ve been wondering if spinal decompression in Austin could help relieve neck or back problems, here are some effective exercises to help you combat your painful symptoms:

Exercise ball: Whether at the gym or in the comfort of your own home, an exercise ball can help you properly stretch just by lying on your stomach across the ball, reaching your hands out and allowing your back to stretch all the way across and relax (always keep your back rounded). This technique will increase strength and also offer all the benefits of stretching.

Yoga Blocks: While this might sound like some kind of torture device, we promise you won’t have to contort yourself into any awkward positions to gain relief. Just by placing the block under your bottom (not your lower back) and draping over it for a minute, you will notice that the tension in your back will slowly start to release. Hold this position for about one minute. After the minute is up, gently rock your knees into your chest to workout tight muscles.

Poses: There are certain poses you can perform that will also help relieve pressure and tight muscles in your back.

Cat stretch: your knees and elbows are on the ground and your head is facing down. Raise your lower back using your abdominal muscles and hold for about 15 to 20 seconds.

Child’s pose: This elongates the spine, helping to stretch out the lower back. Start on your knees and slowly lower your head to the floor (keeping your arms by your legs). As you lower to the ground, start to pull your upper body to the ground to make the stretch even better. Hold for 10 to 15 seconds.

How can spinal decompression exercises help?

  • They increase back and core stability.
  • They help relieve pressure on vertebrae to prevent damage.
  • They promote a healthier lifestyle.
  • They increase range of motion.

If your neck or back problems have made day-to-day activities a challenge, call your Austin chiropractor today to schedule an appointment. We want to alleviate your pain and get you up and moving!

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