5 Five-Minute Stretches To Eliminate Back Pain Forever

Are you one of the many people who experience pain in their back? Does it reflect on your leg shooting it down when you move? Or it is the same, monotonous ache?5-five-minute-stretches-to-eliminate-back-pain-forever

If you recognize yourself and if this is your reality, you need to know that something is wrong. Maybe your spine or pelvis is out of alignment. You can reduce or eliminate your pain by doing simple stretches.

Signs That Your Spine Is Out Of Alignment

The bones of which the spinal column is made are called vertebrae, soft discs acting as shock absorbers and also heavy ligaments adding the stability and form. Many muscles are attached to the spine giving it strength and movement. The spinal cord and the spinal nerves which carry information to the whole body are placed in the spine. The spine is a complex structure prone to dysfunction whose purpose is to move. When the spine dislocation occurs it can affect function in many different ways. There are several key signs that may help you to find out if your spine or the supporting structure is out of alignment.

Leg Length

Both legs are the same length, of course, under normal circumstances. A sign of some dysfunction in the lumbar spine or the pelvis is the discrepancy in the length of the legs and most of the chiropractors will check for this while diagnosing your spinal function. The dysfunction of the sacroiliac joints or the lumbar joints can give the appearance that one leg is shorter up to an inch than the other. The discrepancy can be reversed by correction of the spinal alignment.

The wear of your heels may represent an indicator for you to know how well your spine is aligned. Your body will put additional stress if the lumbar spine or pelvis is out of alignment, causing a differently walking. Because of the poor function in the spine one heel wears differently than the other.

Hip Alignment Exercises

The position of your pelvis defines the function and the alignment of the spine and other extremities, affecting the posture when moving. There are three directions in which the pelvis can tilt: forward and back, side to side and rotation. You can do corrective exercises daily for re-aligning the hips if it goes off-balance in any direction – having too much forward tilt or one of the hip sides is lifted.

Supine Frog Stretch

With this exercise, you will achieve stretching of the inner thighs by the use of gravity and relax the hips. Also, your buttocks will be activated since you maintain the frog position.

This exercise requires lying on your back on the ground, putting your arms out to the sides. The soles of both feet should be placed together; the knees pointing out the same as the arms. Let the knees be relaxed, letting them hang as you feel your inner thighs and groin muscles stretch. Put your heels closer to the groin to achieve better stretching. It is not a problem if you allow some curve in your lower spine. Keep the position until you feel relaxation in the groin.

Supine Hip Rotation

You need to do this exercise against a wall flat support. It enables stretching and opening up the buttocks and aligning the pelvis in relation to your spine.

This exercise requires lying on the floor, putting your both feet on the wall with your legs and feet about hip-width apart. Your legs and hips need to be bent at 90 degrees and the arms placed out to the sides. Then cross the left ankle over the right knee, but be sure not to rotate your hips as you move.

Place the left knee slowly toward the wall by using the left hip muscles. Breathe deeply and keep the position until you feel looser. Be careful to not overstretch the muscle and avoid the stretch reflex which causes the muscles to contract. Repeat it on the other side.

Source: Family Health Freedom Network

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