Have you reached that age yet where every day you experience some sort of back pain? Don’t get cocky kid; it will happen to you sooner or later. Back injury is a natural part of growing older and of course, back injuries don’t wait around for time. If you have suffered some sort of back injury or are experiencing back pain as a result of the lovely art of growing older, don’t despair. You can bounce back from a back injury and you may even be able to put back together some of the mechanics of a strong back well enough to actually make your elderly days less painful than your senior citizen days. The bad news for some is this: it is all about exercising, baby!
Elvis the Pelvis
It may seem odd if you think of the pelvis in terms of Elvis swinging his hips. Yes, the pelvis is related to hip swinging, but a strong pelvis can also keep you from being taken to task by weak back muscles. The good news here is that this exercise to help you bounce back from a back injury lets you lie down. So get down on your back and lie flat with your knees bent and your arms stretched out down your sides. Use those back muscles rather than your arms to press your back flat against the floor. To make sure you are doing the exercise right, you wan to feel it a little bit in your abs. Then you want to feel it a little bit more in your bottom. Put the squeeze on those gluteus maximus muscles back there in order to give your pelvis the tilt upward you need. Once there, count for five seconds and then return to the starting position and do it over again. A strong pelvis means a strong back. Believe it.
Here’s the deal: if you can easily arch your back, it means you are flexible. Flexibility is the key to getting back on track after a back injury or when trying to get chronic back pain. While you are still down there on the floor, turn over onto your stomach. Give your toes a nice curl so that your feet seeming to be stick up off the floor. Now put your hands next to your shoulders so that you can steady yourself enough to raise your head and shoulders up off the floor while you arch your back muscles into a tight curl. You will quickly notice that lifting up too far will bring on some pain. You want to get yourself to the point just before that pain commences. Repeat as necessary.
Bend it Like…
Now get up and stand straight. Position each foot just below the corresponding hip. Now bend to one side with the arm on that side dangling in the air and the arm on the opposite side is held tight against your body. Again, once you reach a certain point in the bend, you will notice it in the form of discomfort. Stop before then and hold for a count of five. Then slowly return to your staring position and do it the same way but in the opposite direction. When you bend this way, you are giving those muscles located on the side of the lower back a nice solid workout. If you play golf, you will notice quite soon that this exercise is getting you back in the swing of things after a back injury. If you don’t play golf, trust me: your mobility will significantly improve and mobility is the name of the name of the game when it comes to recovering from a back injury.