About Me

Back Pain Treatments and Tips That Work

My name is Jason Dawson and if you have chronic back pain, I'm glad that you've found my blog. After an accident, I suffered with back pain for several years until I started visiting a chiropractor. I could tell a difference in the severity of my back pain after only a few treatments. I continued seeing the chiropractor on a regular basis and today my back pain is gone. When I had excruciating back pain, I couldn't enjoy any physical activities and some days I could barely walk. I'm writing this blog so that I can help others who have back pain. In my blog you'll learn about chiropractors and how they can help you. You'll also learn some things that you can do at home that will lessen the pain in your back.

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Back Pain Treatments and Tips That Work

4 Warm-Up Exercises To Help Prevent Lower Back Strain During Workouts

by Nandy Dannenberg

Workouts are designed to push your body, and often times, this may result in back strains. Lower back strains are most common and are the result of not warming up properly. If you aren't used to exercising a certain way or using certain muscles, then it is best to prep your body beforehand. You can successfully prevent lower back strain by warming up your body with a few different exercises.

Bridge 

Positioning your body in a bridge position is great for warming up your entire body. This exercise targets your core muscles and lower back. Lay down on a yoga mat and place your heels onto the mat. Keep your arms beside you and slowly lift using your hips and core. Lift until your buttocks and back are in a straight line off of the ground. Squeezing your shoulders and core muscles will remove stress from your lower back. Hold for 30 seconds and slowly lower your body onto the ground.

Downward Dog

Downward facing dog is a great warm-up that activates the muscles in your body while giving you a nice stretch. Start off on your hands and knees. Use your core and arms to lift your body off of the ground. Your toes should still be touching the ground while your knees remain lifted. Avoid rounding your back, and you should feel a nice stretch through your lower back. Hold this pose for 30 seconds and release.

Airplane

One way to help strengthen your back and protect it from lower back strains is through airplane exercises. These exercises rely on balance, as well as core and back strength. Start off on your hands and knees and extend one hand in front of you. This hand should be parallel to the ground. Lift and extend your opposite leg. At this point, you should be supporting your weight on one arm and leg. You should alternate your arms and legs so that you are working both sides of your body. Do two sets of eight to complete this exercise.

Plank

Planking is known for providing a great core workout.  However, it can also be successfully used as a warm-up to strengthen your back and ward off injuries. Lie down on your stomach and position your arms underneath your body. Push your body off the ground and keep your toes touching the floor. Your back and butt should be in a straight line. Avoid thrusting your butt into the air if you become tired. Simply rest and repeat the motion again. Hold for as long as you can.

Practicing these warm-up exercises regularly will help to strengthen your back and avoid lower back strains. Refer to these exercises to avoid lower back strain and any future injuries. If you have a back injury consider talking to a chiropractor.

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