How to Prevent Back Pain From Recurring

There are very few people who can say that they have never experienced back pain. For those of us who suffer from this affliction, there
is
a way to prevent the back pain from recurring once the doctors have “done their stuff” and the original pain has been relieved. I speak as one with a permanently pinched nerve and a slipped disc – but, I experience nothing like the pain I first experienced when the trouble started. The solution – no quick fix it gadgets or methods – a common sense approach to those lists of exercises we have all been given but now with an approach to these exercises can be done for under half an hour three times a week to prevent further recurrence of the back trouble. These exercises need NO extra equipment – they can be done in your own home or even when travelling.

You should, of course, get these exercises checked with a physiotherapist who can advise on which exercises are best for you and who can check that you are doing the exercises safely and correctly. Once this is done, you may enjoy pain free living for years to come.

Warm up: (each 20 times) Standing:

1. Lift your chin up and down
2. Move your chin from left to right, keeping the chin in
3. Lean your head to one side and back. Repeat the other side
4. Stick your chin out and back (like a turkey)
5. Put your hand on your hip and stretch the other hand over your head. repeat the other side.
6. Put you arms behind you and push back 4×10 times
7. Put your head between your bent knees and hold your ankles for count of 20
8. In a similar way hold each ankle in turn for a count of 20
9. Lift your hands up high, stretch up and down to the ground with knees bent

Exercises:

1. Hold onto a shelf shoulder height. Stand on your toes. Pivot your hips forward, bend your knees, pivot again and bend your knees more, pivoting a third time. Repeat from the lowest position to the top. this counts as one – 20 times
2. Stand on one leg for count of 90 and repeat with the other leg
3. Cycle (or walk three minutes) or walk the dog later?
4. Step up and down using a step (the stairs?) for 3 minutes (count of 60)
5. Cycle your arms forwards so that the shoulder joint is exercised for 60 and backwards for 60
6. Sit on a chair, stand and sit again – 60 times
7. Sit on the floor. with both arms straight lift your backside up and return for count of thirty

On a bed:

1. Lie on your side, your lower leg bent. Straighten and lift the leg on top up pushing your heel down as you do so. Return. Do 30. Turn over and repeat with the other leg.
2. Lie flat on your back with your head on a pillow. Bend you knees lifting your legs up. Lift your arms up and curl your body up and forwards as if doing a sit up and return for 20.
3. Do the same but pulling you arms to the side for about 10 and the other side for about 10
4. Lie on your side again. Lift the top straightened leg backwards and forwards pushing back with the heel, for 30. Turn over and do the same with the other leg.

Turn on your front:

1. Lift one straight leg up and down stretching the leg (and spine). repeat with the other leg 10+ times
2. Put your arms behind your back and pull them back 10+ times

Sitting on the side of the bed:

14) Curl down smoothly to nearly touch your toes. Uncurl slowly and sit upright and correctly -20 times

Standing up:

14) Hold on to a chair and stand on your left leg stretching as much as you can. Hold for a count of 20. Repeat with the right leg).

15) Mimic cycling motion with each leg in turn 20 times.

Cooling down: (hold each position for the count of 20)

1. Hold one arm over the shoulder and lean your head the other way. Do the same with the other arm
2. Hold one leg behind you and repeat with the other leg
3. Put one leg on the bed and without straining your leg, Hold onto your ankle with your hands. Repeat with the other leg.
4. Lie down on the bed, bend one knee, lift the other leg and put the foot on top of the bent knee. Left them both up. Repeat with the other leg.
5. Lie down on the bed straight on your back. Bend a knee and roll it over the straight leg as far as you can with that half of your body. Repeat with the other leg.

Rest a little and get on with your daily activity, pain free (but remembering not to start lifting heavy weights the wrong way – this will not cure you!).