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Anyone know some good ones to help with lower backs? I am always at the chiro about my sacrum/coccyx area, and the bit above that often feels SO tight and achy. Just though I would post in case someone happens to know some good ones! It feels like it needs a good stretch!

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Caution: Sarcastic and Cynical!!!

Stretches are always hard to describe in words but I'll have a go:

1. Sit on a Swiss ball and rock the hips (slowly) forward and back. You can also go side to side

2. Again on a Swiss Ball, as you're sitting on the ball, move your hips in a 'figure 8' 

3. Cat Stretch: Kneeling on all four's and pushing the back up towward the roof, then moving the hips so that belly is pushing toward the floor.

 

Ray

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My new book: Winners Do What Losers Don't

Thanks Ray! I don't have a swiss Ball (my coordination means that is possibly a good thing!) but I tried the last one and it was NICE!

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Caution: Sarcastic and Cynical!!!

The doctor suggested lying on my back with my knees bent.

 

Gently rotate your knees from side to side (don’t move shoulders).

 

This exercise helped with my back I don’t know if it will help with yours.

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Don, THAT was actually great! LOL! Thank you for posting!!! Felt a bit like a beetle on it's back, but there you go!

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Caution: Sarcastic and Cynical!!!

I think that no properly qualified doctor will make a diagnosis without an examination of some sort. 

 

Backs are complicated and need to be treated conservatively.

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Yawp... have been having treatment for my wrecked back with the physio since December... don's description sounds like one of the stretching & strengthening exercises my physio has given me.

 

Some my physio gave me:

The one Don mentioned...lie on back, knees bent up,feet on floor,arms outstretched keeping them on floor, level with shoulders..then keeping knees together,bring both knees from side to side as far as you can, keeping shoulders firmly on the floor. Breathe in and suck those core muscles in when you do it.

Then- still on back on floor, one leg straight, bring other knee to chest and hug it with both hands,hold for a while then slowly lower leg to floor, straighten and do other leg.

Then: bring both knees to chest and firmly 'hug', bringing bum up off floor.

Cat stretch is also good.

I have a whole booklet of fitball exercise the physio gave me as I have been doing fitball classes with her, if you want me to copy it for you, just yell.

As with any back exercises it needs to be slow and controlled.

 

 

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SW-104.3 (April 06)
CW- TBA
GW-65 kgs

~*It's not rocket science...eat less,move more!!*

*If you do what you always do, you'll get what you always got*

Thanks lala!!! No ball, I have no ball.................

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Caution: Sarcastic and Cynical!!!

GET

A

BLOOMING

BALL

!!!!!!!!!!!!!!!!!!!!!

I have enough injury issues, Kaz! Me and a Ball? NOT a wise idea! Interestingly the chiro saw me yesterday and remarked about the huge amounts of inflammation I have going on and he thinks that should settle after the Op, which SHOULD help!

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Caution: Sarcastic and Cynical!!!

Repeating daily activities such as bending, lifting and twisting may cause your back problems. A Chiropractor can advise you on ways to tackle these everyday movements, as well as being able to help you if you have an injury due to a car accident, fall, sporting injury or lifting heavy weights.

Poor posture may also lead to back pain. Your chiropractor may advise you to make postural changes if you, for example, spend long periods of time sitting at a desk or computer, watching TV or driving.

A Chiro will carry out a full examination (which may include an X-ray) and take a thorough history before advising an appropriate treatment programme for you. Treatment consists of specific adjustments done by hand to free stiff joints and reduce spinal nerve irritation. Your chiropractor may also recommend ice, heat or massage treatment amongst other things. They also support the treatment they offer with individual advice about the patient's lifestyle, work and exercise, in order to help in managing the condition and preventing a recurrence of the problem.