Excercise is an important adjunct to your treatment. However, be sure to follow your doctor's instructions carefully. Do not overdo exercise, particularly when beginning. Start by trying the movements slowly and carefully. If the excercise causes some mild disconfort, which lasts for a few minutes, do not be alarmed. This will disappear as your muscles become stronger. But if pain is more than 15 - 20 minutes, discontinue excercising and speak to your doctor.
Excercise for the Neck and Shoulders
Head Turn : Stand or sit erect. Keep back straight. Slowly turn head as far as possible to the right. Hold position to the count of 5. Return to normal position. Repeat this procedure to opposite side. Repeat 5 times.
Chin Tuck and Lift : Stand erect. Slowly lower chin trying to touch chest. Hold position to the count of 5. Slowly raise head back, looking upto the ceiling. Donot force or strain during this excercise. Hold position to the count of 5. Repeat to normal position. Repeat 5 times.
Lateral Tilt : Stand or sit erect. Slowly bend head to the side bringing the left year to the left shoulder. Hold position to the count of 5. Return to the normal position and repeat to th opposite side. Repeat 5 times.
Head Roll : Slowly and evenly rll head clockwise in a wide circle(upwards towards right, down left). Perform the same sequence counterclockwise. Repeat 3 times.
Shoulder Shrug : Stand or sit erect. Inhale deeply and slowly. Lift shoulders up towards ears. Pull shoulders back as far as possible. Then rotate back to normal position and exhale. Repeat 20 times.
Everyday Tips for a Healthy Neck and Shoulders
Standing or Sitting : Do not slouch. Keep entire back pressed to the back of the chair. Do not hold head and chin up and your neck drawn back. Hold chin tucked in.
Lifting or Reaching : Always bend knees using your leg muscles to lift. Keep load close to your body when lifting. Avoid reaching needlessly. Use a step stool to avoid stretches and strains.
Driving : Do not slouch. Sit high in the seat which should be positioned comfortably from pedals and steering wheel. A support pad may help relieve pressure on the lower back.
Excercise : Begin a regular programme once the pain has subsided. Begin slowly and allow your muscles and body to warm up. Consult your doctor on appropriate activity best suited for your condition.
Excercise for Low Back Pain.
Excercises for acute stage
- Lie flat on the floor in relaxed position, bring right knee toward chest, clasp hands around the knee. Pull right knee toward chest firmly and at the same time, straighten left leg. Hold 3 to 5 seconds. Do 5 times. Repeat with opposite leg. Repeat 5 times or as recommended.
- Lie on floor with knees bent, feet flat on floor, arms at sides, palms down. Tighten muscles of lower abdomen and buttocks so as to flatten the lower back. Slowly raise lower back and buttocks and hold 5 seconds. Relax. Do 5 times or as recommended.
- Lie on back with knees bent, feet flat on floor, hands at sides, palms down. Tighten muscles of abdomen and buttocks so as to push the lower back flat against the floor. Hold 3 - 5 seconds. Relax. Do 5 times or as recommended.
Excercises for sub-acute/recovery stage
- Lie on floor with knees bent, feet on floor, arms at sides. Bring both knees to chest, clasp hands around knees and pull firmly toward chest. Hold 3 - 5 seconds. Relax tension. Do 5 times or as recommended.
- Lie on back with knees bent, feet flat on floor, hands at sides, palms down. Raise left leg as far as comfortable without overstretching themuscles behind the leg. Return left leg to starting position and repeat 5 times. Repeat excercise with right leg. Do 5 times or as recommended.
- Lie flat on back, arms at sides, palms down. Slowly raise left leg, bringing raised leg toward the opposite side of the body until you feel the stretch. Repeat with right leg. Do 5 times or as recommended.
- Stand with hands against wall, left leg approximately 18 inches behind right foot, keep heel flat on floor and left knee straight. Slowly bend forward until you feel the stretch behind the calf. Hold 3 to 5 seconds. Release tension and repeat 3 to 5 times. Repeat with opposite leg.
- Lie flat on floor, hands clasped behind neck, knees bent, feet flat on floor. Tighten buttocks and at the same time lift head and shoulders 2 to 4 inches off floor, without pulling on neck. Hold 3 to 5 seconds. Repeat 5 times or as recommended.
Excercise to Prevent Back Pain.
Muscle spasms of the back can be very painful. Although medicines (including muscle relaxants) can ease the pain and relax tight muscles, it cannot stop spasms from returning. Improvingflexibility and increasing strenght of your back muscles are excellent ways to avoid future injuries and help you feel better as well. Start slowly and increase repetitions as you feel stronger and more comfortable with the exercises.
Lie face down on a mat, rug or towel. Prop yourself up on bent elbows, forearms flat on the ground. Count slowly to 3, then relax with your elbows down. Repeat 5 times.
Place your arms on your lower back and slowly bendn back while standing, to the point where you begin to feel a slight tension in the muscles. Hold your position and slowly count to 3. Then slowly stand staright and relax. Repeat this stretch hourly.
As you lie face down, prop yourself up on your arms by pushing your hands onto the floor. Dont lock your arms straight. Hold the position and count to 10. Repeat the stretch 10 times.
Lie flat on your back with knees bent and feet flat. Press your lower back onto the floor so that there is no space between your back and the floor. Slowly raise one knee to your chest and hold it there with your hands for 5 seconds. Lower the knee slowly and perform the same movement with the other knee. Repeat the stretch 5 times, alternating the knees.
Lie on your back with your knees bent and feet flat on the floor. Pull your abdominal muscles in towards the floor and tilt your pelvis up. There should be no space between your back and the floor. Release the movement. repeat the sequence 5 times.
Standing hamstring stretch
While standing, bend your right knee and hip. Stretch your left leg out in front of you and lean forward while placing your hands on your right thigh for support. Now pull your left toes towards the ceiling and hold that position for 10 seconds. Repeat the same sequence on the other side. Do 5 repetitions with each leg.