How can I strengthen my back?!
Question: I need some ideas to stregthen my back that I can do at home. Is it true that a towel under by back as I lay on the floor work?I have three bulging disks and I am missing one leg, none of my pain shots work so I am stopping them. Having the one legs stops me from doing some things but there has to be something I can do.
Answers: I need some ideas to stregthen my back that I can do at home. Is it true that a towel under by back as I lay on the floor work?I have three bulging disks and I am missing one leg, none of my pain shots work so I am stopping them. Having the one legs stops me from doing some things but there has to be something I can do.
The sites I gave you in the other will give you directions on how to stregthen your back and help pain management.
I have had 3 surgeries on my back so I know how bad the pain can be. I am listing some exercises that will help and you can make the adjustments because of the missing leg.
Start out lying on your back with both knees bent and your feet flat. This is the basic position for all abdominal work and the elementary back stretches. Raise one foot off the floor, and bring your knee to your chest. Gently pull your knee toward you with your hands, and hold it for a few seconds. Slowly release your knee and return your foot to the floor. Do the other leg. You can go back and forth doing this simple stretch two or three times, holding your knee for up to thirty seconds.
Start in the same position as before, but hold your arms straight out to the side with your palms facing up. Keeping your knees bent and your feet together, let both knees drop to the floor on the same side while you let your head roll to the opposite side. Don't try to adjust your legs to make one rest perfectly on top of the other -- let them fall where they may. Just breathe and try to relax for up to thirty seconds. Roll your legs and head back to the center, and right on through to the opposite sides. You can also do this two or three times on each side.
Go back to the starting position. Place your arms alongside your body with palms facing down. Try pressing the small of your back flat against the mat as you contract your stomach muscles while exhaling. Hold that for one or two seconds, relax and inhale. Repeat this ten or fifteen times and repeat the first two stretches afterward.
Try Yoga... You can take classes or get a DVD. I used to have a stiff back after my second pregnancy but since I started taking Yoga, I don't have any problems.
The Yoga studio that I go to even has a Yoga for Healthy Backs class.