Injury Prevention: Back Pain

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Back pain can slow down even the most active among us. No matter where it hits — upper, mid, or lower back — back pain can make even the most mundane routines a painful hassle.
There are some simple exercises you can do, however, to help relieve and prevent back pain. Building up your stability and working to strengthen your core helps to support your back muscles and reduces the chance of injury.

Back Stability Exercises

Plank
Begin face down on the floor with your elbows directly under your shoulders. Next, actively brace the abdominal region and tuck the pelvis. Then, lift your hips off the ground so that you are supported by your elbows and knees. To advance this exercise, lift your knees so that you are supported by your forearms and toes. Focus on maintaining a neutral spine by tucking your chin and looking down at the floor. Start by holding this position for 30 seconds, slowly progressing to one minute holds as you get stronger.
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Isometric Wall Squat
Start standing with your back against a wall. Next, brace your core and slowly lower down into a squat while still pressing your back to the wall. Lower down so that your knees are bent at a 90-degree angle and hold this position. In this position, think about “screwing” your feet into the floor to contract your gluteal muscles. Hold this position for one minute.
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Walking Lunges
Start in a standing position and step forward into a lunge with your right leg. Lower the body so that the right knee makes a 90-degree angle with your thigh parallel to the floor. The majority of your bodyweight should be on your front leg while your back leg is just for stability. From this position, raise your body back up and take a step forward, replicating the lunge with your left leg. Repeat this movement for ten steps forward, turn around, and take ten steps back to your starting location.
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If nagging back pain has been keeping you from the activities you love, visit an Airrosti Provider near you. Our providers pinpoint the true cause of your pain and treat it, with a hands on approach, directly at the source. This method of treatment combined with at-home active recovery exercises leads to rapid recovery and lasting results. Don’t live with pain any longer, contact Airrosti today.
Read our Medical Disclaimer here.
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3 Comments
  • Debra Lamb
    Posted at 00:40h, 24 March Reply

    Thanks for these nuggets. They are very helpful and informative. Just a few yrs ago I strained my right wrist, Airroti taught me the importance of using ice on swollen joints (not heat). Also I learned how to exercise my wrist using a stretchy band. With consistency arthritis left mt wrist. Thank you Aiirrosti!!

  • Julia
    Posted at 02:27h, 24 March Reply

    these are great! I appreciate the continued education/tips after in-office treatments are done. Pain free now hope to keep it that way – but I know where to go if Im not at 100% 🙂

  • Nina
    Posted at 12:59h, 24 March Reply

    Very helpful! Will be trying these soon, my traps are constantly sore

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