Finding the exact pain spot in your spine is really important. If you know it, you can do some Pilates exercises to ease the pain and help recovery faster, or until you see a doctor. The Fitness Garage team is careful about your comfort and health safety, so we offer you this info.
The spine’s normal position is that the three curves (neck, middle, lower) line up together, which lets your body walk, sit, and move correctly. If you notice one curve is more than the others, keep reading to learn about the problem and the fix.
Exercise to treat back pain
How to do the exercise
- Lie down on the floor with your knee bent and your foot flat on the ground, keeping your legs parallel.
- Relax all your body muscles and take deep breaths.
- Until you feel oxygen reaching all parts of your body.
- You should relax and press your lower back down then lift it again off the ground.
This exercise helps reduce stress and improves oxygen levels in the body. It needs no equipment so you can do it anytime. It also helps relieve most spine pains.
Correct spine postures
The spine is usually tilted which causes pain. You can use imaging to check if your spine is tilted or neutral. Here’s a simple way to tell:
- Balanced pelvis position : Imagine there’s a cup of water on your lower belly then let your belly muscles drop until flat, and try not to spill the water.
- Body scan : Every now and then try to relax on the floor, take a deep breath, and let the curves of your spine take their natural shape, it will help you restore the natural curve positions.
Exercise to correct spine position
Always try to train your body to keep your spine in the right position, when moving and sitting, never give your spine a chance to get curves. But look for exercises and workouts that help keep it in the right position, if you have trouble doing these simple exercises, you should see a doctor right away for checkup and help with treatment.
Exercises to correct spine curvature
There are some exercises that help improve spine posture, like:
First exercise: Child’s pose
How to do this exercise
- Sit on your legs with your toes touching the ground and your heel up.
- Bend your hips forward.
- Stretch your hands forward too.
- Gently let your forehead touch the ground.
- Breathe deeply.
- Stay in this pose for more than 5 minutes.
Exercise two: Forward fold
How to do this exercise
- Stand straight with your toes slightly apart.
- Keep your arms level with your legs.
- Pull your arms down until you reach the farthest point toward the floor.
- Hold this position for one minute.
Exercise three: Cat cow
How to do this exercise
- Support your body on your hands, feet, and knees.
- Breathe in while opening your chest so your head lifts up.
- Exhale while tucking your belly up and lowering your head.
- Do these moves for a minute and a half.
Exercise four: Chest opener
How to do this exercise
- Stand with your feet about hip-width apart.
- Bring your arms back.
- Try to touch your hands together.
- Keep your spine straight along with your neck.
- Take a deep breath.
- Repeat this exercise for 5 minutes.
Exercise 5: Downward-facing dog
How to do this exercise
- Lie on your stomach on the floor.
- Press your hands and feet down and lift your hips.
- Bend your knees slightly while lengthening your spine.
- Press hard on your hand.
- Keep doing this exercise for a minute.
