January 12, 2011

Stretch Your Spine in Oxford

Oxford's patients talk about the chiropractic care they receive from Satterwhite Chiropractic does wonders for their back pain relief. Using the chiropractic flexion-distraction and decompression adjustment, Satterwhite Chiropractic stretched their spine in just the right way. Are you recovering from a spine injury or just want to maintain a pain-free lifestyle? With all the good things being said, you are tempted to take one of Satterwhite Chiropractic's chiropractors home with you! Without resorting to such and extreme, there are a basic set of back stretches you can do in the privacy of your home. Stretching exercises are a great beginning. Exercise and stretching combine with any chiropractic care you are receiving. Through stretching you can take charge of your spinal condition and help maintain spinal pain relief.

Weak, tight muscles are often troublesome for low back pain sufferers. Muscles of the back, abdomen and glutes support the spine. These muscle groups are collectively known as the core muscles. You can, by releasing joint and muscle tension, with stretching increase your spinal flexibility as well.

Simple Backstretches and Spinal Stretches for Oxford Patients

Stability Ball: Relax and Stretch

Read a full description of this back stretch for spinal stretch and relaxation.

Much like the yoga pose, the "Cat Stretch", where you position yourself on hands and knees and stretch your spine upwards is the stability ball back stretch exercise. The stability ball assists in supporting your position during the stretch, making it a little easier to perform. Your lumbar, thoracic and cervical spine regions all benefit from just lying over the stability ball as you stretch. Even though "just lying over the ball" seems easy, you will find that your sense of balance is challenged making you aware of muscle groups you may not have been noticing before. All this is helps in your recovery, to maintain a pain-free lifestyle. One report states that performing spinal muscle exercises on a stability ball could reduce low back loading and thereby reduce the potential for re-injuring your back (1). As you recover from your spinal pain condition, you will want to build underused muscles to maintain a pain free lifestyle, but that is for another article. In the meantime, focus on stretching your spine for pain relief with simple back stretches.

Knee Chest Exercise

Read a full description of this knee-chest back stretch.

Here is an exercise easy to do anywhere, unaided by equipment, is the knee-chest exercise. You can do the knee-chest exercise lying in bed, on the floor, or even on the couch. In addition to effectively stretching the spine it also stretches the hamstring and gluteus muscles. As it stretches and relaxes the spine, improves flexibility, and feels well.

Check with Satterwhite Chiropractic first before beginning any exercise regimen not yet recommended to you. If we have discussed your readiness to exercise, improve your spinal flexibility and ability to relax the back by beginning to stretch your spine today.

Contact Satterwhite Chiropractic with any questions you might have.

References

Drake J, Fischer SL, Brown S, Callaghan J: Do Exercise Balls Provide a Training Advantage for Trunk Extensor Exercises? A Biomechanical Evaluation. J of Manipul Physiol Therapeutics 2006; 29(5): 354-362