Move better, feel better, and relieve pain permanently. Common Causes of Back Pain: According to the American Chiropractic Association, as many as 31 million Americans suffer from low-back pain at any given time. Most of this pain originates in the low back and is from degeneration, muscular stress, mental stress, or a combination of these issues. Here are the most common conditions that result in back pain and the reasons why the pain can manifest: Age-related degeneration Physical trauma Tight hips/Hip problems Poor posture/Breathing Excess Weight or Pregnancy Sedentary lifestyle Stress Depression Smoking Sample Exercise: Bent-Knee Straddle Stretch Instructions: 1. From a seated straddle position with both legs stretched out to the sides as wide as you comfortably can, bend your right knee and slide the sole of your right foot toward the inside of your left leg, up near your groin. 2. Place a foam block on the inside of your left leg and exhale as you side bend to the left to place your left forearm on top of it, parallel to your leg. 3. Inhale as you lift and reach your right arm up and over your head to the left, as shown. 4. Try moving the position of your arm (deeper or shallower into the stretch) and rotating your torso to find a 'sweet spot' where you feel you are addressing the most tension in your right lower back/side waist. 5. Hold for another 2 to 3 breaths. 6. Release and repeat on the other side. Mind-body tip: Tune into the differences in sensation you feel in your back as you move your top arm position so that you can control the amount of stretch and effort, as you deem appropriate. What it does: Safely releases tension in the quadratus lumborum (one of the paired set of muscles supporting the spine) Builds core strength Stretches hips and legs
✔ Author(s): Dana Santas
✔ Title: Practical Solutions for Back Pain Relief: 40 Mind-Body Exercises to Move Better, Feel Better, and Relieve Pain Permanently
✔ Rating : 4.4 out of 5 base on (138 reviews)
✔ ISBN-10: 1939754348
✔ Language: English
✔ Format ebook: PDF, EPUB, Kindle, Audio, HTML and MOBI
✔ Device compatibles: Android, iOS, PC and Amazon Kindle
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