3 Recommended Exercises for Back Pain by Chiropractor Dr. Karl Jawhari
There are many different causes of back pain, and among these, the most common and the one that always comes up on the top of the list is sitting for long periods, especially sitting with improper or poor posture. Chiropractic doctor and spine and disc specialist Dr. Karl Jawhari shares that lower back pain is common in people who sit behind their desks every day five (or even six) times a week. When you sit for long periods without a break, you are basically putting too much pressure on your spine and lower back, says Dr. Karl Jawhari, because your back is supporting your resting weight.
There are various ways to relieve back pain, from taking OTC pain medication to spinal manipulation, and in severe cases, surgery. Now, if your back pain is caused by a sedentary lifestyle, Dr. Karl Jawhari asks, “Wouldn’t it be prudent to also address its cause?” No matter how many times you take pain medication (which isn’t good for your overall wellness) and no matter how many different therapies you undergo, your back pain will most likely keep coming back if you keep doing the same things that caused it in the first place.
With that said, it would be wise to get up from your chair every 20 or 30 minutes to stretch your muscles. Dr. Karl Jawhari also suggests that you make back pain exercises or stretches a part of your daily routine.
Below are some back stretches that he recommends:
1. Piriformis lying stretch –Lie down with your back on a flat, even surface and your knees bent. What you need to do is to place your right leg over your left leg, and in this position, slowly pull your left leg towards your chest; do so until you feel a gentle tug around your hips and buttocks. Make sure to hold the position for at least 20 seconds, says Dr. Karl Jawhari. Do the same with your left leg crossed over your right leg.
2. Piriformis sitting stretch – For the sitting position, sit on the floor with your back straight against the wall. Cross your left leg over your right leg, with your left foot placed near your right thigh. And then tuck your right leg towards your rear area. While in this position, place your right arm over the left leg and slowly stretch your upper body, towards the opposite direction of your left leg. Make sure that your back is straight while doing this. Hold the position for about 20 seconds and then repeat with your other leg.
3. Cobra stretch – For this exercise, you need to lie on your stomach with your palms, with your elbows and arms flat on the ground. Make sure that your legs are extended. Slowly pull your upper torso up until you feel the weight of your body on your arms. Make sure to keep your chin up and your hips on the ground. When you feel your abdominal muscles tightening, hold the position for at least ten seconds.
Do these stretches regularly and you will notice that your back pain has significantly improved.