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The 3 Top Stretches That Relieve Back Pain

Top-3-Stretches-To-Relieve-Back-Pain-Active-Rehab-CenterThe 3 Top Stretches That Relieve Back Pain:

Stretching of the muscles, nerves and joints are very crucial to ensure that there are no imbalances throughout the entire musculoskeletal system. A slight decrease in the flexibility of any of these areas might lead to back pain. At this point, it’s important to understand that not all of these stretches may be appropriate for everyone. Also, a stretch should not at all induce pain. Here are the 5 top stretches that relieve back pain:

Lumbar Extension Stretches:

If you are dealing with a disc herniation then this might be the best stretches for you. However, this should be performed cautiously for anyone with spinal stenosis or any other known vertebral fractures. Lie of your stomach and bend your elbows underneath you. Place your palms flat on the surface and keep moving your pelvis and hips in contact with the surface. Raise your upper torso off the ground with your arms, relaxing your back muscles. Only go as high as you can for about 30 seconds.

Lumbar Flexion Stretches:

These stretches are ideal for people with spinal stenosis or feel tightness through their lower lumbar musculature. Perform 2 or 3 repetitions while holding each one for about 15-30 seconds. Note the stretch feeling along the buttocks or lower back area. Alternatively, you may perform this with both of lifted up in the direction of your chest if it feels comfortable.

Child’s Pose or Prayer Stretch:

This stretch focuses on the lower back muscles along the spine and is a very popular yoga pose. On your knees and hands, sit back so that your buttocks rest on your heels. Stretch your hands forward to feel a stretch in your middle back and lengthen your spine. Additionally, you can reach your hands to either side so as to focus the stretch on the opposite side of your spine. Perform 2 or 3 repetitions of 10-30 seconds holds.

Prayer Stretch or Child’s Pose:

This is a stretch that incorporates both a flexion component and an extension. You may perform this stretch one way or either way, whichever works best for you. On your knees and hands, allow your belly to sag towards the table in order to boost extension through your spine (lumbar extension picture). To boost flexion through the spine, arch the back upwards, bringing your spine away from the table (lumbar flexion picture). Perform these stretches several times, holding each position for about 10-30 seconds.

Nerve Stretches:

Yes, just like muscles, nerves can also be stretched. In fact, nerve stretches are very essential to perform especially if you have any back pain radiating into your legs or buttocks. After lumbar surgery, nerve stretches are very important to perform to make sure that there isn’t any scar tissue affecting the nerve to any internal structure.

Sciatic Nerve Stretch:

This stretch should be performed if the radiating pain into the legs is felt in the back of the leg, buttocks and/or the foot and calf. Ideally, this is the pathway of the sciatic nerve. By stretching your nerves, you desensitize it so that it doesn’t cause much pain. Lie on your back and place your hands behind one knee, particularly the leg with the sciatic pain. Try to straighten your knee while alternate flexing your ankle back and forth. Perform this for a few seconds with at least 10 repetitions on each side.

Active Rehab Center is committed to helping you reach your goals. We are the number one-stop-shop for overall health and fitness. Feel free to call us at Phone: 248-399-1060 for more information and how we can be of help. Looking for Active Rehab Center? Here is a map and direction of our location.

Types of Physical Therapy Exercises

Active-Rehab-Center-Shelby-Township-Michigan-Types-of-Physical-Therapy-ExercisesWhat Are The Various Types of Physical Therapy Exercises?

Depending on the nature of your conditions, goals and needs, your physiotherapist may show you how to perform various physical therapy exercises as part of your treatment plan. Here are the most common types of Physiotherapy exercises:
Range of Motion Exercises
Range of motion (ROM) exercises allows you to move your joints to prevent stiffness. Also, ROM exercises are performed as a piece of a warm-up exercise schedule.
Muscle Strengthening Exercises

 

There are numerous exercises that your personal physiotherapist can help you perform to strengthen and reinforce your muscles. Regardless of the level of your strength this specialist can offer assistance. For instance, if you feel weak in a particular muscle, your Physical Therapist will train you to perform exercises against gravity. As the quality of your muscle builds, your PT can help you expand resistance by allowing you to use weights and elastic bands.

Balance Exercises

The purpose of balance exercises is to help people with issues related to balance, such as stroke or individuals who have muscle weaknesses. These exercises are also very helpful at preventing falls, which is prevalent among older adults.

Your physical therapist can also teach your how to perform balance exercises on parallel bars but this largely depends on your level of balance. He or she may then suggest doing exercises without the bars as soon as you are able to perform the exercises without their help. At this stage, you may proceed to more complex movements such as heel-to-toe walking and standing on one foot.
Endurance Exercises

Endurance exercises help improve your heart rate and breathing thus boosting the health of your heart and lungs. Additionally, performing endurance exercises helps improve your general wellness.
Flexibility Exercises

Flexibility exercises work to improve your body to become more limber and flexible. Your physiotherapist can train you to perform flexibility exercises all by yourself. You can perform these exercises from the comfort of your home.

Examples of flexibility exercises may include:

  • Hamstring stretching exercises
  • Shoulder stretching exercises

 

Ambulation Exercises

 

The primary objective of physical therapy rehabilitation is for you to attain independent walking. Your specialist will assess your level of walking independence. Depending on the nature of your problem, your physical therapist may train you to perform ambulation exercises using walking aids such as a walker, a cane or crutches.

For more information on physical therapy exercises and the location of our Active Rehab Center
please click here or call 586-803-0303 to speak to one of our representatives. For directions to Active Rehab Center, please click here.

Massage Therapy for Back Pain Relief

Massage-Therapy-For-Back-Pain-Relief-Active-Rehab-CenterMassage Therapy for Back Pain Relief
Did you know that the touch of a hand can truly relieve pain? When a little child bangs his ankle in a minor tricycle mishap, he’ll instinctively rub that sore spot. Moreover, an office employee with a stiff shoulder will most likely attempt to knead it.
This might be an “optional treatment” but massage therapy already has the respect of the medical community. Rheumatology reports that over 70% of doctors say that at some point they have referred their patients to a massage therapist. If you are suffering from back pain—chronic or brief—consider visiting a massage. Minor pains and aches aside, you should see a doctor to help evaluate you and rule out any other possible causes of your back pain (especially acute or persistent back pain for which there’s no apparent cause). However, before you climb that massage chair, here’s what you need to know about massage therapy and how it works to relieve back pain.

How does massage ease pain?

Massage works in a variety of ways. For a starter, it helps increase blood flow to stiff, sore joints and muscles which are warmed by extra circulation. According to the National Center for Complementary ad Alternate Medicine, studies have shown that massage also triggers the release of natural pain relievers known as opioids in the brain. Also, massage helps speed the flow of a hormone known as oxytocin that encourages feelings contentment and calmness by relaxing strained or achy muscles. That aside, oxytocin is the same hormone that flows in women just before labor. It is responsible for relaxing the uterus and cementing the bond between mother and baby hence the nickname “love hormone”. Moreover, massage also tends to change the way in which our brain senses pain. Short, sharp sensations of good massage can make the brain “forget” about other aches.

How effective is massage therapy for pain relief?

There is little doubt that a good massage can relieve pain and tightness in overworked or stressed muscles. There is growing evidence that massage can help relieve chronic pain, particularly the lower back variety. Massage therapy is very safe, particularly when performed by an experienced, licensed specialist. However, cancer patients are advised to consult with an oncologist regarding the safety of massage therapy since there might be a greater risk of specific adverse effects such as dislodging of blood clots and internal hemorrhage. If you are a cancer patient, consider asking for a referral to a massage therapist who is certified to perform oncology massage. This specialist works in conjunction with a cancer treatment program or medical school. Most importantly, if massage causes pain, stop.
It doesn’t matter whether you’re recovering from a lifelong injury, learning how to prevent future or recurring injuries or just interested in enhancing your wellness and personal athletic performance, Active Rehab Center will be ready to help. Talk to us today at Phone: 586-803-0303 or visit our website https://www.activerehabcenter.com to book an appointment. For directions to Active Rehab Center, please click here.

5 No-Pill Ways for Back Pain Relief

Active-Rehab-Center-Relief-Back-Pain Experiencing an achy back? Do not worry. You’re not alone.

According to a study conducted by Mayo Clinic, back pain sends more Americans to doctors annually than nearly any other known medical condition. The same study found out that 4 out of 5 Americans suffer back pain at some point in their lives.

Whether you are just recovering from a misjudging a heavy load (we’ve all been there), dealing with a chronic problem or a lingering injury, you do not have to resort to those popping tons of pain relievers. You may want to talk to your doctor about these proven natural back remedies to find out if they are appropriate and safe for you.

A Good Night’s Sleep

Sleep disturbances tends to be common with back pain suffers, while peaceful sleep aids in repairing strained muscles and soothing inflamed joints. For better sleep, begin with a good bed and try different sleeping positions.

Gentle Exercise

When you begin experiencing back pain, the best solution is not just resting and waiting for the pain to subside. Resting causes certain types of back pains that decrease or worsen muscle strength. Instead of lying down, begin with gentle stretches or going out for a slow easy walk. Pick up the pace as soon as your back begins feeling good.

 Healthy Weight

Excess weight pulls on your back all day long except when you’re laying down. This is just bad news for an achy back. People, who wrestle back pain for a better part of their life, if they manage to lose a few pounds, often realize that the pain that they’ve taken a million vitamins for and a ton of medicines for often goes away. If you are having problems shedding extra pounds, try to consult a personal trainer or nutritionist for help.

 Yoga

Yoga can be very therapeutic for back pain sufferers. It helps relief back pain in three simple ways; improving breathing that involves fluid movement of the diaphragm, increasing body awareness and unwinding myofascial imbalances and tightness. In the absence of fluid management, tension levels rise while effective breathing helps induce a relaxation response of the parasympathetic nervous system which further helps relieve back pain.

 Heat and Cold

Cold therapy, when applied via an ice pack, works very well for inflammation and helps reduce swelling. On the other hand, heat via a heating pad or hot water bottle, is also very effective at reducing muscle spasms and cramps.

Active Rehab Center is the number one-stop-shop for overall health and fitness. For further information, please visit our website https://www.activerehabcenter.com/ or call us Phone: 586-803-0303. Click here for a map and location of Active Rehab Center.