Address: 4940 Hampden Ln, Suite 201, Bethesda, Maryland 20814
Phone: (240) 686-5609
Bored girl at home
  • by Zac
  • 7th April 2020
  • 0 Comments

How Can You Keep Your Back Healthy from Home?

If I had to guess, you are reading this at home right now. COVID-19 is impacting our daily lives in countless ways, including preventing us from leaving our homes.  

This effects our ability to keep up with our fitness routine, and likely results in being less active then normal.  

Research shows that a decrease in daily movement increases the risk for lower back pain.  

Our spines are designed to move and the structures in our lower backs (most notably, our discs) do not receive optimal nutrition and blood flow when we are sedentary.   The risk for lower back pain further increases if you have a history of lower back pain.    

If you are currently less active than normal, or have a history of lower back pain, the activities below can make a huge difference!  

The goals of these activities are to get the back moving and get the stabilizing mechanisms of the spine rocking!  

Start by performing these activities a 2 times per day and let us know if you have any questions! Videos are included!  

Spinal Segmentation: 3 spinal waves in each direction

90/90 Hip Lift: 3 sets of 5 breathing cycles (each breathing cycle is in through the nose, followed by a full exhale, followed by a 5 second pause)

All Fours Bear Position: 3 sets of 3-5 breathing cycles (each breathing cycle is in through the nose, followed by a full exhale, followed by a 5 second pause)

P.S. Are you looking to capitalize on this time at home and address an old injury or improve your movement capabilities? If so, come take advantage of a FREE virtual physical therapy session! Simply contact us via phone at (240) 686-5609.  

Curious as to what a virtual physical therapy session actually is? Check out the link below!

https://www.loom.com/share/eb2d840c32de4f318a42534f6ea48f68

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