Alleviate Back Pain…for free!!!
While sometimes folks need to visit the doctor or therapist to relieve back pain, many folks can solve their problems right at home. And you probably have all you need, without having to spend any extra cash. Of course, you’ll want to clear EVERYTHING with your doctor first. Lastly, this is what I did to help me. It might not help you. And so you know, I’ve got a herniated disk in my lower back. I’ve had it since I was in 8th grade (I’m now 35!!! WOW!), so I’ve lived with it.
It’s my personal opinion that every so often, no matter what type of shape or health you’re in, that if you’ve got a back issue (herniated disk, etc.), that you’re going to be in distress at some point. But, for me, when I’m fit, and flexible (for me), that the pain level and duration are BOTH less than if I’m not exercising and never stretching.
Here’s a quick overview of what I have found to work well to help my back. PLEASE PROCEED WITH CAUTION!!!
1) LOSE WEIGHT. Try this – when you return from the grocery store, keep the gallon of milk and OJ container out. Once you’ve put everything else away, keep the milk and OJ out, put them in separate bags, and walk around with them. That’s what the extra weight feels like. Then walk around WITHOUT them. How much better do you feel? Probably A LOT better. Imagine taking 10 lbs off of your body. Not only will your back feel better, but your knees, feet…EVERYTHING will feel better.
2) STRETCH. I admit, I don’t stretch as much as I should. I mean, it only takes about 15 minutes for my own full routine, but hey, life gets in the way. My goal starting TODAY is to stretch 6x/week, with a total weekly stretching time of 90 minutes.
I focus on my glutes/hips (butt muscles), quads (front of thigh muscles), and hamstrings (back of upper legs). I’d be willing to bet that if folks just stretched, even for 5 minutes a day, their discomfort levels will be reduced significantly. All you need is a carpet (if you don’t have carpeted floors, you might need to purchase a stretching/yoga mat…get the cheapest one you can find!!), and maybe a belt or jump rope (not needed, but helpful).
GLUTE STRETCHES (lying on your back):
- Single Leg Knee to chest.
- Single-Leg Knee across body.
- Cross-legged Glute stretch.
HAMSTRING STRETCHES (lying on your back):
- Single Leg Hamstring stretch.
- Cross-Body Hamstring Stretch.
PSOAS STRETCH (on your stomach):
- “Cobra” Stretch.
QUAD STRETCHES:
- Runner’s Stretch.
- Single leg Quad Stretch.
3) EXERCISE THE LOWER BACK
- SUPERMANS (on stomach)
- RIGHT ARM / LEFT LEG RAISES (on hands/knees)
- CRUNCHES
- PLANKS (advanced!!)
4) SELF MASSAGE (hip, on back)
If you’ve got a tennis ball, simply lay on your back. Put the tennis ball under your glute muscle and just move around a bit. Yes, it hurts some, so BE CAREFUL! I prefer to have my leg crossed, placing the ball under the stretched glute. DO NOT DO THIS UNTIL YOU TALK WITH YOUR DOCTOR!!!
If you’ve tried all these things, and you feel a bit hopeless (and in pain!!!), please click here www.losethebackpainnow.info for a more in-depth, and FREE guide to relieving lower back pain. For more general information, you can click here as well.
Good luck and get well!!
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