Looking for an easy way to decrease back pain and sciatica… maybe when you can hardly move? Try this!
What if there were an easy exercise that you could do when you feel well, or when you are debilitated on your back? A simple movement that would take the stress off your lower back, help you get rid of sciatic pain, and train you to engage your core for lifelong stabilization of your lumbar spine?
Well, that exercise does exist, and it is the static back press.
From the flat on your back position with your knees bent and feet flat on the floor… or if necessary, flat on your bed.
Take an easy breath in and relax… breathe out slowly as you push the lower part of your back toward the floor or your bed. Do not jerk or move the back abruptly to or from the floor… Nice and smooth transitions as you push down on your back and release to relax.
Think of it as pushing your belly button through to your spine… or perhaps bringing your ribs closer to your pelvis in the front … and if you did it to an extreme, you would be lifting up your bottom off the floor while keeping your back on the floor.
Now repeat that motion by breathing in relaxed, and slowly pushing your back toward the floor as you breathe out.
You want to continue performing this in the regular rhythm of breathing. Breathe in relaxed… breathe out as you push the small of your back toward the floor.
If you are suffering moderate to severe lower back pain and perhaps you are experiencing some muscle spasm, be patient. You do not have to push your back all the way down the first time or the first 10 times. Just incrementally increase the depth of your pushing your back toward the floor or bed.
You can perform the static back press for 3 to 5 minutes and get some benefit. For severe conditions like debilitating back pain and sciatica, you may need to perform it for 45 minutes to an hour in the regular rhythm of breathing before you maximally decrease your pain.
That’s it! You now have a “go to”, simple exercise to decrease the pressure on your lower back, and train yourself to engage your core… and for some, a way to decrease sciatic pain.
Remember, when your alignment is less than perfect and/or you have suffered recent injury, joints get stuck, soft tissues have memory for what doesn’t work, and we can help.
Contact us at New Back Chiropractic today. We can help you move better to feel better for life.
If you suffer from back pain and neck pain more than you would like, take these three simple steps to move better, feel better, and enjoy life better:
- Schedule: reserve a 30 minute consultation with the doctor.
- Discovery: receive an examination with any necessary digital x-rays to find a solution for lasting relief.
- Relief: start moving better and feeling better for life!
In addition to these exercises, chiropractic care from New Back Chiropractic in Santa Ana can help re-establish your middle back to a more flexible and stable place. The result is a body that moves better, feels better, and enjoys life better. Contact us today to set up your initial consultation and start feeling better today!
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