This post is sponsored by Vincents Solicitors.
If you have sustained a personal injury, rehabilitation and getting back to your daily activities is no doubt your first priority.
There are some simple stretches that you can perform at home every day, if the pain isn’t too great, that can make a big difference to your well-being. There’s nothing worse than back pain, so taking 10-15 minutes out of your day to stretch can make a huge difference in terms of reducing your pain levels.
Your support lawyer should be able to help you along the road to recovery, particularly if they have an emphasis on wellbeing and health rehabilitation. Preston-based law firm, Vincents Solicitors, reveal some informative tips to keep you on track below.
How To Approach Back Stretches
These stretches should ideally be done alongside some gentle exercise, such as moderate walks and swimming, to ensure that you heal as quickly as possible. Begin gently and slowly, and stop if you feel any signs of discomfort whatsoever.
Stretch One: Child’s Pose
Start on all fours and move in and out of child’s pose. This is a restful stretch, so it shouldn’t be taxing on your back at all. Your shoulder blades should be pulled gently outwards, and your own bodyweight should do all of the hard work – don’t force anything. Focus on your breathing and listen to your body. Had a stressful day? You may find that any tension goes straight to your back, and child’s pose is the perfect position to help de-stress your body.
Stretch Two: Side Twists
Lying on your back, bring your arms outwards into a T-shape, and then move your knees across your body, so that you are twisting to one side. Keep your upper back and shoulders on the floor as much as possible. Hold for a while, and then slowly move to the other side. This pose is not just good for the back but also for digestion.
Stretch Three: Cobra Position
When done right, this is great for stretching the entire back, but don’t push yourself too far in this pose. Go only as far as what feels comfortable/good. Lie on your front, and then place your hands flat down on either side of your chest. Push upwards, keeping your hips on the floor, so there is a curve in your back, and look up. This is a strong pose, so be careful with your injury.
Stretch Four: Glute Bridge
Lying on your back, with your knees bent and your feet planted on the floor, gently raise your hips and lower them again. Take things slow and don’t be forceful. Only go as high as is comfortable. This might just be slightly above the floor – that’s fine.
Stretch Five: Pelvic Tilts
This movement is subtle – not pronounced – but it makes a huge difference. In the same starting position as the hip thrust, tilt your pelvis towards your face, without letting your butt leave the floor. Your lower back should completely lie flat, as a result. There should be no natural curve in your spine. Release and repeat.
Stretch Six: Downward-Facing Dog
One of the most complicated stretches in this series, downward-facing dog can be achieved from a hands-and-knees position. Make sure that your knees fall below your hips and that your hands are underneath your shoulders. To come up into downward-facing dog, push your hips upwards, so that your arms and legs are straight, and you are in a lopsided triangle position (see the linked image for the full pose). You may not be able to keep your feet flat on the floor or your legs straight, but that will improve with your flexibility.
Leave a comment with your favourite stretch or any other handy tips!