Exercises for how to relieve back pain are important because getting a back better is not all full speed ahead. If a spine is in deep crisis it's not the time for relentless pro-activity. The back needs to calmed and soothed, mainly to persuade the over-activity of the spinal extensor muscles to relax. This will not be achieved with a campaign of lower back stretches, posture exercises and other lumbar exercises.
Getting the back better with back pain relief exercises is all about rate. This usually means activity phases followed by rest periods, rather like an athlete training for the Olympics. It’s all about activity, then rest, regroup and setting forth again.
In acute crisis, the gentle appeasing exercises may go on for days, even weeks on end. When a back is literally rigid with pain it makes things worse to keep stretching and strengthening it. This applies most to sciatica relief exercises where you try to stretch the nerve itself or the hamstrings muscle. It also applies to a back rigid with spasm, where it’s excruciating to make any move.
'Rocking the knees' is so soporific it should almost send you to sleep. It's best to have the ankles crossed and knees wide to avoid the hips pinching
These are small-range oscillatory movements with the hands rocking the knees at a rate of slightly faster than 1 cycle/second (1Hz). This creates a sort of soothing or lulling rhythm that the body likes. It is barely an ‘exercise’ because it is so gentle and relaxing you’re struggling to keep awake.
Having the legs almost straight with 'spinal rolling' brings you down lower over the lower spinal segments. Make small excursions up & down
With 'spinal rolling' you hold behind the knees and let your legs fall out out almost straight to make it easy to balance. Then you tip backwards and forwards up and down your lumbar spine making small movements. Don't do it with too much gusto or you will be less effective at getting the back muscles to switch off.
This exercise is very effective at breaking up lumbar brittleness while at the same time encouraging better coordination of the back and front (abdominal) muscles. Don't sit right up on your bottom between rolls; make sure to keep the movements small, staying on your lower back only.
In this video package Sarah Key discusses all the aspects of relieving acute back pain and shows you herself exactly how the exercises are done. Read more about the 'Back Pain Relief Video Package'.
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