Injuries to your back are problems that simply won’t go away on their own. Whether you’re moving or still, standing, sitting, or lying down—one way or another—you may feel your injury at any time. When you have a back problem, it’s extremely important to see an expert trained to deal with such issues. But you can’t put all of the work on your doctor. There are a number of exercises you can do at home that will help you take to treatment faster and more effectively.
Upper Back:
In order to mitigate upper back problems, there are a number of resistance exercises you can do. Your doctor might be able to provide you with an elastic exercise band, or if not, they are extremely inexpensive and easy to acquire. Once you have one, try holding both arms straight out in front, the band grasped in each hand. Keeping your arms rigid, pull outwards until the band presses across your chest, repeating 20-30 times. You can also try a variation of the same exercise: with your elbows pressed to your sides, make the same motion with your forearms, bringing the band across your belly. You should feel in your back the areas being affected, so line your exercise up with where you and your doctor have been treating.
Lower Back
Lower back pain is extremely common, as the human spine was not evolved in such a way to deal with the constant weight of our upper bodies. In order to keep your spine and spinal muscles limber, regular stretching is very important. Try lying on your back with your feet pressed against the floor and your knees elevated. Roll your legs to one side, hold it as long as you can, then back up. Do this for both sides, back and forth, several times throughout the day. Another useful stretch involves sitting down and putting one leg over the other, knee raised. Brace your opposite elbow against that knee and push your torso around with it, again holding as long as you can, and repeating for the other side.
These exercises, as healthy and effective as they are, do not remove the need for a specialist. You simply cannot know every factor involved with your back injury, and can’t put your hopes of recovery on home remedies. Therapists and doctors will even work with you to make sure you are stretching and exercising properly. If you need back pain treatment in Jacksonville area, Florida, try the Coastal Spine and Pain Center for a professional medical establishment that will get you on the road to recovery.
