Wisconsin chiropractorDr. J. G. Moellendorf, DC, ND, LCP, has shared a collection of exercises for the lower back that can help alleviate some of the symptoms that those suffering from low back pain (LBP). These important tips are beneficial for those who spend hours at a desk, behind the wheel or lifting heavy objects as part of their daily routine. LBP can range in intensity from an irritating soreness to a near-debilitating condition, exacerbated by a lack of proper exercise and health. Dr. Moellendorf, who runs a private practice in Sturgeon Bay, Wisconsin, is a proponent of the whole-health approach to wellness and believes that chiropractic services are an integral part of overall health, saying, “Some people like the twist, crack, and roll style of chiropractic treatment, where there is little friendliness, discussion, or concern for the underlying cause of one's health issues. Some people only want crisis care, without consideration of the options to achieving true wellness.”
Dr.Moellendorf's drive toward overall wellness includes encouragement of daily exercise and healthy lifestyle adjustments. The following is a collection of standing exercises recommended by him that can be performed in public and repeated every couple of hours with the objective ofavoiding the gradual increase of LBP, with three rules for optimal safety. First, don't do any exercise that creates sharp pain, second, stay within “reasonable” pain boundaries, and third, perform these exercises multiple times daily when tight ness or soreness becomes evident (e.g. take 10-30 seconds every hour rather than 15 minutes twice a day).
STANDING HAMSTRING / GROIN STRETCH:
1)Place the heel on a chair or bench;2) Arch the lower back until a “draw” or pull in the back of the leg is felt;3) Bend the ankle towards tofeel the pull in the calf;4) If needed, bend forwards or bend the support leg's knee for additional stretch; 5) Hold for 3-10 seconds or until it feels loose; 6) Rotate the body to the opposite side to feel the pull in the groin and hold for 3-10 seconds; 7) Switch legs.
STANDING BACK EXTENSIONS:
1) Place the backs of the hands on the lower back; 2) Slowly arch the lower back over the hands, making sure to stop for pinching or sharp pain; 3) Release the pressure and re-apply multiple times; 4) Hold for 3-10 seconds oruntil it feels loose; 5) Reverse and bend over to touch the toes and hold until it feelsloose.
STANDING HIP FLEXOR STRETCH:
1) Stand straddled with one leg behind the other; 2) Rotate the back leg hip forwards (try to line up the left with the right so the pelvis is square); 3) Tuck in the pelvis (flatten the curve in the lower back); 4) Bend backwards until the pull in the groin increases; 5) Hold for 3-10 seconds or, until it feels “loose;” 6) Repeat on the opposite side.
Dr.Moellendorf also describes a series of seated low back exercises:
SITTING BEND OVERS:
1) Slowly bend forward from a seated position and attempt to reach the floor; 2) Spread the knees as needed to allow for a full range of motion; 3) Hold for 3-10 seconds or until it feels “loose;” 4) Do the opposite, sit and arch the low back as far back as is comfortable. Repeat frequently for short hold-times as limitations and schedule permit.
SITTING HIP AND BACK STRETCH:
1) Cross the leg; 2) Raise the knee to the opposite shoulder; 3) Arch the lower back until an increased stretch in the buttocks is felt; 4) Twist the trunk to the side the knee is raised; 5) Move the knee up/down and around to “feel” for the tightest “knots” and “work” them loose; 6) Modify by bending forward;7) Repeat on the opposite side.
SITTING TRUNK ROTATIONS:
1) Slowly twist the shoulders and trunk to one side while keeping the knees straight; 2) Reach back and pull for additional stretch if comfortable; 3) Hold for 3-10 seconds or, until it feels “loose;” 4) Repeat on the opposite side.
Learn more by visiting the website for Dr. J. G. Moellendorf, DC, ND, LCP, www.all-about-wellness.com.
Release ID: 34180