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BACK EXERCISES

Discussion in 'General Discussion Subforum' started by Walt Oleksy, Oct 16, 2013.

  1. Walt Oleksy

    Walt Oleksy Beloved Grand Eagle

    We know our back hurts from TMS repressed emotions
    but we also can do some exercises (easy ones) that can strengthen our backs
    and still believe the pain is psychological and not structural.

    Here's what the Mayo Clinic suggests:


    Mayo Clinic back strengthening exercises

    Knee-to-chest stretch

    [​IMG]
    Lie on your back with your knees bent and your feet flat on the floor (A). Using both hands, pull up one knee and press it to your chest (B). Hold for 15 to 30 seconds. Return to the starting position (A) and repeat with the opposite leg (C). Return to the starting position and then repeat with both legs at the same time (D). Repeat each stretch two to three times — preferably once in the morning and once at night.

    Lower back rotational stretch

    [​IMG]
    Lie on your back with your knees bent and your feet flat on the floor (A). Keeping your shoulders firmly on the floor, roll your bent knees to one side (B). Hold for five to 10 seconds. Return to the starting position (C). Repeat on the opposite side (D). Repeat each stretch two to three times — preferably once in the morning and once at night.

    Lower Back Flexibility exercise

    [​IMG]

    Lie on your back with your knees bent and your feet flat on the floor (A). Arch your back so that your pubic bone feels like it's pointing toward your feet (B). Hold for five seconds and then relax. Flatten your back, pulling your bellybutton toward the floor so that your pubic bone feels like it's pointing toward your head (C). Hold for five seconds and then relax. Repeat. Start with five repetitions each day and gradually work up to 30.

    Standing or sitting for long periods of time can cause soreness in areas of the upper body. To prevent or reduce stiffness and pain, try these simple stretches.


    To stretch the back of your shoulders, place one hand under your elbow. Lift your elbow and stretch it across your chest. Don't rotate your body as you stretch. Hold the stretch for 15 to 30 seconds. You'll feel tension in the back of your shoulder. Relax and return to the starting position and repeat the stretch with the other arm.

    To stretch the backs of your arms, lift one arm and bend it behind your head. Place your other hand on your bent elbow to help stretch your upper arm and shoulder. Hold the stretch for 15 to 30 seconds. Relax and return to the starting position and repeat the stretch with your other arm.
    To stretch the muscles of your chest, squeeze your shoulder blades together. To get a better stretch, place your hands behind your head and pull your bent arms backward. Hold the stretch for 15 to 30 seconds. Relax and return to the starting position.

    When you're stretching, keep it gentle. Breathe freely as you hold each stretch and be careful not to bounce. Expect to feel tension while you're stretching. If you feel pain, you've gone too far.

    If the illustrations don't come up, you can see them if you go to the Mayo Clinic web site on back pain.
     

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