All I want for Christmas is a pain free spine.
Christmas is the time for celebration, family bonding, friends gathering, love and giving. Lets’ not let pain get in the way of our festive cheer.
About 75% of individuals will experience some form of lower back pain in their lives. Many of us will/do take pain killer to suppress the pain in order to continue with our daily lives and activities - I wish I could say this is the solution but sadly it is not.
Below are 12 exercises to fill your stocking to of reduce lower back pain over the festive season.
HAMSTRING FLEXIBILITY - repeat on both sides
Lying on your back, with your legs straight out on the floor. Place a long piece of rope around your left foot and then hold the tow ends in each hand. Gentle pull that let up towards you and keeping the leg straight. Once you can feel a great stretch, hold this position for 20 seconds.
QL STRETCHING - repeat on both sides
Lying on your back with your left leg straight on the floor and your right leg bent. Place your right foot over your left leg and on the outside of your left leg. With your left arm hold your right knee and pull it towards the floor. Turn your head towards the right and try and keep both shoulders on the floor. Hold for 20 seconds.
GLUTS STRETCHING - repeat on both sides
Lying on your back with both knees bent. Place your right foot on your left knee. Then grab hold of your left thigh and pull your legs towards you. Once you deep into the stretch hold the stretch for 20 seconds.
TA ACTIVATION - complete 10
Lying on your back with your knees bent. Breathe in through your nose, then as you start breathing out pull your belly button towards your spine and with a slight posterior pelvic tilt flatten your back on the floor. Hold this position and breathe in deeply as you breathe out through your mouth release these muscles.
HIP LIFTS - complete 10
Lying on your back with your knees bent. Breathe in through your nose, then as you start breathing out pull your belly button towards your spine and with a slight posterior pelvic tilt flatten your back on the floor. Squeeze your glutes and lift your spine off the floor. AS you reach the top, breathe in deeply. Breathing out slowly lower your hips to the floor by placing each vertebra on the floor one at a time. Aim to curving your spine down.
GYM BALL BOUNCING - bounce 1 minute
Get a gym ball and sit on the ball. With feet firmly flat on the floor start bouncing on the ball.
SIDE CLAMS - complete 12 on each side
Lying on your side with your head supported and knees bent. Keeping your hips in neutral. Activate your core and lift your knee up. Keep your feet together. As you lift your leg squeeze your glutes.
DONKEY KICKS - complete 15 on each leg
On all Fours (Hands and Knees), keep your spine in neutral and ensure that it does not dip in your lumber region. Flex your foot on the right leg. Then squeeze your gluts and with a bent leg push your foot to the ceiling and lower it again. Repeat.
PLANKS - hold for 30 seconds
Lying on the floor face down. Move in to the plank position. Pull your belly button towards your spine and squeeze your gluts .
SUPERMANS - complete 4 on each side
On all Fours (Hands and Knees), keep your spine in neutral and ensure that it does not dip in your lumber region. Slowly lift your right arm and left leg off the floor and straighten them out. Hold this position for 5 seconds and then change sides. Please make sure your hips remain level.
Standing on one leg for 30 seconds. Please make sure you activate your core by pulling your belly button towards your spine.
Make sure you sit up tall, activate your core while enjoying your Turkey, brussels sprouts, roast potatoes, and Christmas mince pies.
We wish you a Merry Christmas and a fun filled New year. Book your appointment for the New Year today, to avoid disappointment.
#neckpain #lowerbackpain #physio #Movember #chiro #physiotherapyinbank #stress #sportsmassage #biokinetics #painfreespine #rehabexercises #strengthandconditioning