Aches and Pains Archives - Page 14 of 28 - Baudry Therapy Center

4 Stretches for Morning Back Pain

Back pain is very common. In fact most of us will at some time in our lives have back pain. How we manage the pain and care for our backs on a daily basis, will in the long run determine how well we keep a good strong back. To keep your back loose and to rid yourself of morning back stiffness, try these exercises:

back pain relief hip stretch Baudry Therapy

1) Lie on your side with your knees up. Reach your upper arm back and to the side while keeping your hips on their side. Hold this stretch for 15 seconds. Repeat on the other side.

back pain relief Prone stretch Baudry Therapy

2) Now roll onto your stomach. Press up your upper body so as to extend your lower back. Hold the stretch for 5 seconds and repeat 10 times.

3) Next, rise up into the 1/2 kneeling position. Holding a cane overhead, rotate your shoulders to the left and right while maintaining a tall posture. Repeat 10 times with each leg up.

back pain relief standing back stretch Baudry Therapy

4) While standing, hold a cane overhead. Step forward while reaching your arms up and back to stretch the front side of your body. Make your body as tall as possible for this stretch. Hold for 10 seconds and repeat 3 times on each leg.

These stretches are for general back stiffness. If you are truly having back pain you should seek the advise of a medical professional. For more information on back pain and exercise, just follow Baudry Therapy on Twitter or like Baudry Therapy on Facebook.

Disclaimer: The information provided on Baudry Therapy Center ’s website and blog is presented for information and educational purposes only. This general information is not intended to diagnose or treat any medical condition nor to replace diagnosis or treatment by your healthcare professional. Before beginning light or moderate intensity physical activities, we encourage you to talk with your healthcare provider about health and exercise as part of your everyday routine. Baudry Therapy Center and it’s respective agents, heirs, assigns, contractors and employee’s will not be held liable for any injury incurred or exacerbated while performing any exercises, stretches, or any other activity related to the content and information available on this website.

Physical Therapy Tips to Decrease Shoulder Pain

Shoulder pain is very common. And with all of the motions occurring at the shoulder it should not be hard to understand why. Shoulders help you reach up and down, forward and back, side to side and all directions in between. With all of that wonderful mobility comes a greater chance for injury.

One common shoulder problem we see in the clinic is called impingement syndrome. An impingement syndrome, is caused by a repeated pinching or compressing of the rotator cuff (the stabilizing muscles of the shoulder) and/or of the bursae (a cushion between the bones and muscles).

Impingement syndrome is characterized by pain/soreness in the shoulder, which is often exacerbated by overhead activities like painting, throwing, or lifting. Impingement syndrome occurs as a result of mechanical issues such as muscle imbalances, weaknesses and poor postures.

To improve your shoulder mechanics, and decrease shoulder pain assess and address the following issues:

1) Weak upper back muscles: The muscles on the back of your shoulder and between your shoulder blades are very important to proper shoulder function. Often these muscles are weak and de-conditioned leading to muscle imbalance and faulty mechanics. Strengthen these muscles to decrease shoulder pain and promote better shoulder function.

2) Poor sleeping habits: Sleeping on the involved shoulder or on your stomach can contribute to impingement pain. Avoid sleeping with your arm up under the pillow, or with your body weight directly on the shoulder to decrease impingement symptoms.

3) Poor sitting or standing posture: Often our lifestyles lead to poor posture. The more rounded and tight your shoulders get from sitting at the computer, driving, or slouching on the couch, the more out of balance you get. Poor posture can significantly hinder your shoulder mechanics. Focus on your sitting and standing postures by reminding yourself to squeeze your shoulder blades back several times a day and working on core strengthening exercises. By improving your posture you will decrease shoulder pain.

Finally, many people ask about bone spurs. Bone spurs are areas of excessive calcification that develop as a result of the stresses you put on your shoulder. These occur over time and are often present in the shoulder region. Bone spurs can compromise the space for the rotator cuff muscles and contribute to an impingement condition. However, in many cases, by improving shoulder strength, posture, and the mechanics of the shoulder girdle bone spurs can be made insignificant.

The important thing to note is that with attention and a well planned physical therapy exercise program shoulder impingement can be handled conservatively.

If you have shoulder pain try the above. If these don’t work, call us, for a free consult.

And if would like to get more tips like these, just follow Baudry Therapy on Twitter or Like Baudry Therapy on Facebook.

Photo: Lux Alptraum

Neck and Shoulder Pain (everydayhealth.com)

Category: Aches and Pains

4 Stretches for Morning Back Pain

Physical Therapy Tips to Decrease Shoulder Pain

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Category: Aches and Pains

4 Stretches for Morning Back Pain

Physical Therapy Tips to Decrease Shoulder Pain

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