Hello, this is Haeseong Integrative Medicine Center.
We would like to let you know how to prevent and reduce #lowerbackpain such as #disc , #jointpain . We highly recommend you to keep doing this in your daily life, hope you getting better and better!
/Relax & Strengthen Back Muscles/
McKenzie 1. Lay down on the floor, and slowly raise your upper body to relax your waist. 2. Keep your head and chest up for 15 secs. 3. Place on the floor in the order of belly, chest, and forehead.
Bridge 1. While lying on the floor, spread your legs shoulder-width apart and slowly raise your waist. 2. As you inhale and exhale, you slowly feel that your spine touches the floor one by one. 3. Hold for 15 secs, repeat 10 times.
Superman 1. In a prone position, stretch out your upper body, arms, and legs like Superman. 2. Breathe in when you stretch, and breathe out when you relax. 3. Hold 2-5 secs while stretching, repeat 12 times.
Cat Position 1. In the crawling position, open both hands and knees shoulder-width apart. 2. As inhales, tilt your head back and lower your back to the floor. Stare at the ceiling. 3. As exhales, pull your abdomen and pull your back in a circle toward the ceiling. 4. After repeating 3-5times, finish by organizing your breathing.
Child's Pose 1. Kneel down and let your top of the feet touch the floor. 2. Extend your arms straight forward and slowly lower your hands and foreheads to the floor, relaxing your back 3. Breathe slowly and hold for 30 secs.
Happy Baby 1. Lie on the floor, pull your knees toward your chest and hug them, and lift your hips slightly off the floor. 2. Hold for 15-30 secs. Repeat 2-4 times.
Happy Baby - Applied 1. In supine position, stretch one leg and bend the knee on the other to pull it up to the chest. 2. Try not to let your straight legs touch the floor. 3. Do the same on the other side.
Static Posture 1. Leaning the whole body against the wall, stand straight so that the center line of the ear-shoulder-hip joint is in a straight. 2. Feeling like lifting the chest slightly, and strengthening the core, and stretching the spine upwards. 3. Hold for 2-5 min putting the center of weight on the heel.
/Daily Tips for your LOWER BACK/
When you sit Do not sit for a long time. Stand up and stretch every at least 30 minutes.
When you walk Walk with a 10cm wider stride than usual and do not drag your feet.
When you sleep - Supine posture: Place pillows under your neck and knees to comfort your back. - Side Posture: Make sure the height of the pillow is appropriate and place a pillow between your legs.
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