Many times the reasons behind neck and back pain are difficult to be pin pointed to a specific reason. However, that being said, topping the list in common causes are; poor work ergonomics, incorrect lifting techniques and injuries caused by accidents. We’re going to look at several ways that low-impact exercising can assist your recovery journey for neck and back pain.
Try Swimming
Swimming is more often the recommended exercise for patients suffering from back and neck pain. This is most effective because of the effortless environment, water. It also increases blood circulation in the body and improves oxygen reach to the affected areas. Depending on the level of pain that you are feeling, it can sometimes be pretty tricky to do some strokes, but the key is to start slowly and build up gradually. The most advised strokes in such situations are backstroke and front crawl.
Yoga
Yoga is a perfect therapy for both the mind and the body. Identifying the right pose to use when treating back and neck pain can go a long way and be quite effective within no time. You can try the cat-cow pose, which stretches the back of your neck and pushes your spine outwards by raising your back and moving it inwards simultaneously. The second pose option is the downward-facing dog. This not only works on your body imbalance but also builds up your body strength.
Walking
Walking an average of 30 minutes a day dramatically improves your health to get rid of back and neck pain by strengthening the muscles that support your spine. This is so because increased activity also improves blood flow around your body. Body inactivity can cause your joints and muscles to become stiff, and this increases pressure on your lower back. By walking, the muscles affected get stretched and become more flexible. Some of the muscles affected are the hip flexor muscle, hamstrings, and erector spinae muscles.
Pilates
Pilates can be done on either a mat, though thicker than the standard yoga mat for cushioning the pressure points, or on a pilates reformer (comes fully equipped with a foot bar, springs, and pulleys to provide the opposition needed during exercising). It also improves flexibility and posture alignment. A thirty to forty-five-minute exercise routine proves to be very effective. The best type of pilates exercise is the roll-up which can be done on the mat. Doing the slow moves helps stretch the spine and the lower back and strengthen the abdominals.
Final thoughts
At times, back and neck pain may be dismissed as not very serious problems in our lives; however, that would be a precarious assumption to take. By keeping your body fit, you will find that you reduce the likelihood of neck and back problems, and in turn help to strengthen your body, to reduce the severity of such an injury should happen. If you currently suffer from a neck or back problem, give some of these low-impact exercises a try. Start slow, and gradually build up to a pace that feels right for you. Please give us a call on 01962 861188 if you want to book in for a consultation with our Chiropractor, Max Atkinson, or if you have any questions about which exercises would be best for you.
