Funny How That Works: A Simple Guide to Back Pain Relief by David Bateman

Author:David Bateman [Bateman, David]
Language: eng
Format: azw3, epub
Published: 2020-06-18T16:00:00+00:00

This movement can also be done lying down but is much easier seated. Lift one leg and cross the ankle over the opposite knee while sitting up straight. Gently lean forward until a mild pull is felt in the hip of the leg that is crossed. You may not be able to lean very far depending on the flexibility of your hips.

As with the other movements, don’t hold the position but lift and lower the knee until a pull is felt in the hip/glute area. If one side is noticeably tighter, do that side twice . For example, if your left is tighter you would go, left, right, then back to left. Move into the stretch, hold, and then release it back.

Modifications : This can be done on the floor on your back or standing holding a support.

Cues : Move into the movement but try not to let your body twist to one side in order to increase the stretch.

Dose : Hold for 10, then release for 10 about four to eight times per side.

These five simple mobility movements cover about 85% of the bases for most people who have back pain issues.

Again, for those with severe mobility issues, modification of the movements may be required. If you have an especially severe condition these movements may be contraindicated so please be careful and consult an expert before you begin.

The next question is – how often do I do these mobility movements? My recommendation is always twice a day to start, ideally in the morning about 20 minutes after rising so you have moved a bit and established blood flow, and then before bed or after work – whatever works for your schedule.

It can be a great way to decompress at night and focus on yourself after turning off all your electronics (which you should do well before bed), and is a great way to establish good sleep hygiene. Think of this as general maintenance.

Just by doing these movements – within the constraints that your body will allow – you may experience some relief almost immediately if you have the beginnings of problems with your spine.

Oh, and if you tell me you don’t have time, this whole routine takes about 5 to 10 minutes. You have the time. You choose not to use it in the right way. Choose to help yourself. You body simply will not improve without consistency over time.

In the next section I suggest several exercises. Again, we often think about “core” work as something simple and straightforward, but for most people finding out what area needs the most help is essential. This can allow us to build an exercise routine that will work for that individual and bring a solution to the issue.

If you’re at Stage 1 with your back pain, these exercises should help a lot. Stage 2 or 3 might need some additional help, but you’re starting in the right place.

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