Before beginning any exercises, learn how simple movements can alleviate back pain by reading the information in our anatomy library. These definitions are only intended as a general guide. Those who self-diagnose and self-treat with home exercises do so at their own risk.
While the natural reaction after a back strain is to restrict activity and lie down, it's best to get moving again as soon as possible after a back injury. That's because too much bed rest is actually damaging to our bodies. Studies have shown that two weeks of bed rest will cause a 6% loss of bone density. Some researchers recommend a 30 minute walk just to counteract the negative effects of lying down for three hours.
Anything that puts the spine in a static, non-moving position can stress the muscles in the back and neck, causing strain and pain. In short, the back and neck need to be moved to avoid strain. Standing or sitting in one position is a recipe for strain and pain. Avoid sleeping on your stomach, which arches the back and puts pressure on your spine. Learn more techniques helpful in preventing back pain.
When lifting, maneuver the object close to your body so you can use the power of your LEGS to get the object off the ground, rather than your low back.
When have you ever heard of someone straining a thigh muscle while lifting? Rarely. That's because the muscles in the legs are longer, stronger, in better shape, and resistant to strain. The muscles and ligaments in the back are shorter and prone to muscle spasm. Read more about the proper techniques to use when lifting.
These stretches and exercises can relieve pain symptoms, strengthen the back and neck, and increase flexibility and resistence to future strain. Learn more.
Learn what causes your back or neck pain with medical illustrations and narrated animations. Click here.
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