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Steps to Alleviate Pain - Stretches and Exercises


At Spinal Health Institute we want to provide exceptional care and give you the tools on how to alleviate back pain, strengthen abdominal muscles, and sciatic pain. We will be giving you a step by step guide on how to help stretch and strengthen your body when you are not coming into the office. Spinal Health Institute wants to help you on your health journey to feeling better!

For all exercises please do not cause any pain or discomfort.

Upper Back Stretch 

Sit in a chair with your feet flat. Relax your shoulders and keep your head level. Your weight should be evenly distributed between your buttocks and feet. Make sure to relax your neck. Curl your neck, upper back, and lower back, making sure you slowly move forward. Allow your hands to reach the floor to make sure your palms are touching the ground. Hold this position for 5 seconds Straighten up slowly so you bring up your head last. Return to the starting position. 

 

Sciatic Stretch 

Lay down on a firm surface with your knees bent. Cross one leg over the other with one knee facing outward. Place the palm of your hand on the outward facing knee. Apply pressure with the hand while simultaneously pushing your knee into your palm. Repeat on the opposite side. 

 

Plank Exercise 

Begin by laying face down on a firm surface. Place your forearms in front of you. Lift your body up and place the weight in your forearms. Keep your back parallel with the ground to activate your core. Hold for 30 seconds. 

 

Pelvic Lift Exercise 

Lie on your back on a flat surface. Your feet should be on the surface while your knees are bent. Keep your legs together and cross your arms over your chest. Tilt your pelvis and push your low back to the floor, then slowly lift your buttocks off the floor as high as possible without straining. Maintain the position for 5 seconds. Lower your buttocks to the floor. Do not hold your breath while stretching.

 

Knee to Chest Exercise 

Lie on your back on a firm surface. Clasp your hands behind the thigh and pull your leg towards your chest. Keep the opposite leg flat on the surface you are stretching. Maintain the stretch for 30 seconds. Switch legs and repeat until desired.

 

Child's Pose 

Begin by placing your knees on the ground and lean back on your feet. Extend your arms in front of you as far as you can. Hold this position for 5 seconds and repeat. 

 

Cat and Camel Stretch 

Kneel down on the floor on your hands and knees. Keep your head straight while keeping your eyes on the floor. Allow your chest to align parallel with the floor. Do not pull it down and let it relax as you lift your face towards the ceiling. Round your back up towards the waist as far as you can by contracting your lower abdominal muscles as you lower the top of head towards the floor. All motions should be initiated from the lower back. 

Hip Roll

Lie on your back on a firm surface. Your knees should be bent while your feet are flat on the surface. Turn your head to the right as you turn your knees to the left.  Allow your knees to relax and go down without forcing. Bring knees back up, moving your head to the center. Reverse directions once you are done with the first stretch. 


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