Exercise to Relieve Pain While Undergoing Back Pain Therapy in AZ

Jun 16, 2012

Foothills Sports Medicine Physical Therapy

by Foothills Sports Medicine Physical Therapy

A strong and well-conditioned back is much better prepared to bear occasional stress than a weak back is.  Nonetheless, athletes are at a high risk for back pain and injury due to the frequency of strain on their bodies.
According to health reports, up to 20% of all sports injuries involve the lower back or neck. Runners, for instance, are prone to injury of the lumbar spine (lower back) due to repetitive impact with each stride. Contact sports, on the other hand, tend to put the cervical spine (neck) in risk of injury.
After injury has been sustained, back pain therapy in AZ is a proven solution to improve your health and reclaim your ability to function and exercise as comfortably as possible. Physical therapy for back pain can also prevent injury from worsening.
When suffering from back pain, try these exercises to relieve your discomfort. It’s best to consult a physician or physical therapist to discuss your condition and whether these exercises are right for you.

  • Ankle lifts
    • Lay on your back. Alternate lifting your ankles up and down off the floor. Repeat x 10.
  • Cat/Cow stretch
    • Lower yourself to your hands and knees. Slowly round your back upwards into an arch. Then, slowly drop your abdomen toward the floor, pushing your shoulders up and stomach down. Repeat, slowly and smoothly moving between the positions. Repeat x 15.
  • Heel raises
    • Stand up straight with your weight evenly distributed. Slowly raise your heels off the ground until you’re standing on your toes. Slowly return them to the ground. Repeat x 20.
  • Knee-to-chest stretch
    • Lie on your back with your knees bent and feet on the floor. Using both hands, pull your right knee into your chest and hold it there for 15 to 30 seconds. Lower your right foot back to the floor. Repeat on the left side. Repeat x 10.
  • Shoulder squeeze
    • Sit on a backless surface. Tuck in your chin and square your chest, then stretch your shoulders backwards to squeeze your shoulder blades together. Hold for five seconds, release. Repeat x 5.

For more tips on achieving optimal fitness and well being, turn to Foothills Sports Medicine’s physical therapy centers for compassion and expertise. With 15 locations throughout Arizona, we provide communities with the most convenient, restorative and personalized experience possible. Call us today to schedule an appointment!

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