Stretches to alleviate back pain?

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pumpkinmoccasin
pumpkinmoccasin Posts: 316
in Fitness and Exercise
Hey MFPs! Surely some of you struggle with back pain, do you have any specific stretches that you use to help your back feel better? I had a really unfortunate sledding injury to my back when I was 7 and have had back pain ranging from uncomfortable to unbearable almost constantly since then. (As a child I had undiagnosed bipolar disorder so any complaining was written off as "whining" so I never got treatment for the bipolar or the back problems, eesh) I know for a fact that my weight doesn't help this any, but while I work on that it'd be awesome if someone could give me a few pointers on how to help with a bad back.

I can't currently afford to see a chiropractor or go to a physical therapist, though at one point I saw a chiropractor regularly and had x-rays done and at that time was found to have a 30 degree curve in my lower back (fairly severe lordosis) and recurring vertebral subluxation... I feel both of these things pretty strongly and I know eventually I need to have a chiropractor adjust me until my back decides to cut the crap (even when I was seeing one my back was just awful, it definitely helped but the adjustments wouldn't last) but seriously, anything will help at this point. :cry:

The stretches that I've been doing (basically runner's stretches) help a little. Anything else I can add to my regimen?

Replies

  • shallo
    shallo Posts: 353 Member
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    Yoga has helped mine.
  • bethgarzonie
    bethgarzonie Posts: 40
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    You might try some yoga stretches. Be careful though. Good luck!
  • OlibecaMom
    OlibecaMom Posts: 78
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    I suffer from low back pain also. I like do use a big yoga ball (I guess that's what they are called) and lay on it (both face up and face down). I also love the "cat" stretch - one your knees, hands on the floor, stick your butt and head up and lower your back then reverse the arch, keep butt down and head down and arch your back. Good luck!!!
  • paulagabay
    paulagabay Posts: 96
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    cat stretch and spinal twist help mine also laying on the floor with hands over your head. Good luck.
  • photorific
    photorific Posts: 577 Member
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    There are a few yoga dvds that target back work... maybe check those out? (I'm sure there are more on YouTube as well...)
  • lochearn
    lochearn Posts: 19 Member
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    Hi, I also suffer from back pain and have been to a specialist who gave me exercises to strengthen my core. They work well when I am consistent. I have these on exercises on work sheets if you would like me to scan and send. Message me you e.mail.
  • areittinger
    areittinger Posts: 69 Member
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    I have back issues my physical therapist says, Lay on your back and roll your hips forward ( without squezing your butt cheeks) this stretches out your lower back really well, also (the cat) stretch, knees and hands on floor and arch your back up, The first one works the best for me!
  • nurse_carolyn
    nurse_carolyn Posts: 348
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    I was just going to suggest the child's pose and I noticed there were already 2 suggestions for yoga poses.....
  • SpaceMarkus
    SpaceMarkus Posts: 651
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    I highly recommend strength training. I've had lower back issues for about 10 years and it wasn't until I started to build up my strength that they went away. I did it all in my living room, too. Nothing too complex.
  • wbgolden
    wbgolden Posts: 2,071 Member
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    Yoga, or a massage roller. First time I rolled my back on one I had to just lay there for a couple minutes to collect myself.

    like this: http://www.runningwarehouse.com/descpage-OPTP366.html

    and of course core training as SpaceMarkus says!
  • spaingirl2011
    spaingirl2011 Posts: 763 Member
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    I was just going to suggest the child's pose and I noticed there were already 2 suggestions for yoga poses.....

    I second child's pose!
  • ginabina13
    ginabina13 Posts: 202
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    Lay on your back and bring your knees into your chest and hold them....I do that all the time and it really helps. I had back surgery last summer on a herniated disc, but still have another one that's bulging. Lower back pain is the absolute worst thing ever.

    Here's a link to some more...the #4 stretch, as awkward as it is, helps me a ton!

    http://doubleyourgains.com/stretches-for-lower-back-pain
  • TrishJimenez
    TrishJimenez Posts: 561 Member
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    Have you ever tried any yoga? I only ask cuz i have also had really bad back problems since I was 14, and was diagnosed with deg disc disorder. I also dont have health insurance. This is what I do. I basically started a yoga routine of just stuff for my back. To increase the flexibility and make it stronger. And you know what? I have been doing it a month and it is working :)

    I do "seated forward bend" and hold for 30 sec, then "waist held forward bend" another 30 seconds. Rightward warrior 1, leftward warrior 1. Both for 30 secs each, Upward dog then downward dog, both for 30 secs next is leftward triangle, for this in the begining I had to use a prop like a dictionary next to my foot to support my hand but you will get stronger. Hold for 30 secs then do leftward angle again for 30 secs next you do cat stretch for one min. And then do the rightward triangle and angle. I got all these from a free app on my android phone called daily yoga for back health. It times it all out for you. Gives you video instructions and tells you when to move onto the next stretch. If you dont have an adroid phone you should be able to find descriptions of the poses on the web
  • SmartFunGorgeous
    SmartFunGorgeous Posts: 699 Member
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    Go to http://www.runnersworld.com/article/0,7120,s6-393-394--11878-0,00.html and check out the core strengthening exercises. It has instructions and illustrations. I think they're golden!
  • pumpkinmoccasin
    pumpkinmoccasin Posts: 316
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    These suggestions are all seriously amazing. I'm checking out your links and going to dust off my old yoga dvd and see if they help!

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