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Move to Improve: Easy Exercises to Ease and Avoid Back Pain

Back pain is one of the most common musculoskeletal conditions to affect people of all ages and activity levels. The good news is that certain exercises can reduce pain significantly, improve core muscle strength, and increase range of motion without surgery or medication.

“Movement is medicine in the prevention and treatment of back pain,” according to Dr. Jordan Sudberg, CEO and Medical Director, Spine and Sport Rehabilitation, NY. “Stabilizing muscles of the spine and increasing flexibility can be a long-term solution and reduce the chance of recurring pain.”

  1. Cat-Cow Stretch

A calming yoga pose that lengthens the spine and awakens flow to the lower back. Excellent as a warm-up or cool-down.

How to: Get on hands and knees. Curve your back up (cat), then slowly lower your back down (cow) as you raise your head and tailbone.

  1. Pelvic Tilts

This low-impact exercise tightens abdominal muscles and stabilizes the lower back.

How to do it: Lie on your back with your feet flat on the floor and knees bent. Press your lower back into the floor slowly as you tighten your abdominal muscles. Hold for a few seconds and then release.

  1. Bird Dog

An ideal exercise to build core strength and increase balance, that will prevent unnecessary strain on the spine.

How to do it: Begin on fours. Raise one arm and the other leg simultaneously. Hold for 5–10 seconds, then return to the start and repeat on the other side.

  1. Bridges

Bridges activate the glutes and hamstrings, stabilizing the lower back.

How to: Lie on back with knees bent, feet hip-width apart. Lift hips off floor until body is in straight line from shoulders to knees. Slowly lower.

  1. Child’s Pose

This restorative position flexes the lower back, relaxing tension after strength training or sitting for long periods of time.

How to do it: Drop to your knees, and sit back on your knees and stretch your arms forward in front of you. Place your forehead on the ground.

As Dr. Jordan Sudberg explains, exercising regularly matters: “Back pain typically results from sitting still or uneven muscle use. Symptomatic, regular movement not only relieves pain—it keeps it from returning.”

He also stresses individualization. “Each person’s back pain is unique,” states Dr. Sudberg. “Individualized exercise under professional supervision can provide most benefit with least risk.”

Conclusion:

Adding specific exercises to your daily routine can have a significant impact on the alleviation and prevention of back pain. With repetition, correct form, and professional instruction, you can be the master of your spinal health—one movement at a time.

Effective Exercises to Relieve Back Pain and Increase Mobility

Back pain is a ubiquitous complaint that may afflict people of any age or lifestyle, and often interfere with regular daily functions as well as general health. There is better news, though, in the fact that there are some exercises that can strengthen the back, loosen up joints, and decrease pain. “A healthy, flexible back is the key to a pain-free and active lifestyle,” says Dr. Jordan Sudberg, CEO and Medical Director of Spine and Sport Rehabilitation in NY. By incorporating specific exercises into a daily routine, people are better able to handle back pain and prevent further issues.

Pelvic Tilts

Pelvic tilts are a gentle exercise to tighten up the core muscles and ease tension in the lower back. How to do it:

  • Lie on your back with feet flat on the floor and knees bent up.
  • Engage your core muscles and push your lower back into the ground.
  • Hold for a few seconds and release.
  • Repeat 10-15 times.

Cat-Cow Stretch

This exercise enhances spinal flexibility and releases accumulated tension. How to do it:

  • Start on your hands and knees.
  • Inhale, arch the back, and raise the head (Cow Pose).
  • Exhale and arch your back, and bring your chin to your chest (Cat Pose).
  • Play for 1-2 minutes.

Bird-Dog Exercise

“Core stabilization exercises such as the Bird-Dog actually decrease lower back strain by as much as half while enhancing balance and coordination,” says Jordan Sudberg.

How to do it

  • Begin on hands and knees with a neutral spine.
  • Extend one arm ahead and the other leg behind, maintaining your back straight.
  • Wait for three seconds before changing sides.
  • Do 10 on each side.

Glute Bridges

This exercise strengthens the lower back, core, and glutes, which can relieve back pain. How to do it:

  • Lie on your back with your knees bent and your feet hip-width apart.
  • Press your heels and raise your hips up until your body is in a straight line from shoulders to knees.
  • Hold for several seconds, then return to the starting position.
  • Repeat 10-15 times.

Child’s Pose

A simple stretch that relaxes muscle tension and causes relaxation. How to do it:

  • Bend your knees and lean back on your heels.
  • Stretch your arms in front and dip your chest down towards the floor.
  • Maintain for 20-30 seconds and repeat whenever necessary.

Final Advice

Regular physical exercise is probably the best treatment and prevention method for back pain. By incorporating these exercises into a regular exercise routine, the flexibility of a person can be improved, muscles can be developed, and pain can be alleviated. “Prevention and consistency are key when addressing back pain—small efforts can result in great relief,” says Dr. Jordan Sudberg, CEO and Medical Director of Spine and Sports Rehabilitation. A healthy back without pain is an achievable goal with persistence and proper technique.

Here is another related Article to read:

Dr. Jordan Sudberg Announces Pain Management with Groundbreaking Shock Wave Therapy

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Yoga for Back Pain Relief: Expert Advice from Dr. Jordan Sudberg

Yoga is a powerful tool for reducing back pain, combining stretching, strengthening, and relaxation techniques. Dr. Jordan Sudberg, the CEO and Medical Director of Spine and Sports Rehabilitation, recommends several yoga poses that can help alleviate discomfort and improve spinal health. One of the most effective poses is the downward-facing dog, which stretches the entire back, hamstrings, and calves. To perform this pose, start on your hands and knees, then lift your hips toward the ceiling while keeping your arms and legs straight.

Another beneficial pose is the cobra pose, which gently stretches the lower back and strengthens the spine. Lie on your stomach with your hands under your shoulders, then lift your chest off the ground while keeping your hips and legs grounded. Dr. Jordan Sudberg explains, “The cobra pose helps improve spinal flexibility and relieve tension in the lower back. It’s a great option for those with mild to moderate back pain.”

For a more restorative option, try the legs-up-the-wall pose. Lie on your back with your legs extended vertically against a wall, allowing your lower back to relax completely. Dr. Jordan Sudberg notes, “This pose is particularly helpful for reducing lower back pain caused by prolonged sitting or standing. It promotes relaxation and improves circulation.”

Practicing yoga regularly can help prevent and alleviate back pain by improving flexibility, strength, and posture. Dr. Jordan Sudberg recommends starting with a beginner-friendly class or online tutorial to learn the proper techniques. “Yoga is a holistic approach to back pain relief,” he says. “It not only addresses the physical symptoms but also promotes mental well-being.”

For further reading:

Meet Jordan Sudberg: Renowned New York-Based Pain Management Specialist

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5 Health Benefits of Going Vegetarian

Article by Wesley Virgin

There are many benefits to vegetarianism, both for the individual and for the environment. Here are five of the most important ones:

A vegetarian diet can help you lose weight and maintain a healthy BMI.

A vegetarian diet can help you lose weight and maintain a healthy weight because it is typically lower in fat and calories than a diet that includes meat.

A vegetarian diet can help lower your cholesterol and blood pressure.

High cholesterol and blood pressure are two major risk factors for heart disease. A vegetarian diet can help lower your cholesterol and blood pressure by replacing high-fat meats with healthy plant-based foods.

A vegetarian diet can help reduce your risk of developing heart disease and stroke.

Heart disease and stroke are the leading causes of death in the United States. A vegetarian diet can help reduce your risk of developing these diseases by reducing your intake of saturated fat and cholesterol.

A vegetarian diet can help you get the nutrients you need, including vitamins and minerals.

A vegetarian diet can help you get the nutrients you need, including vitamins and minerals, because it includes a variety of nutrient-rich foods like fruits, vegetables, whole grains, and legumes.

A vegetarian diet can help reduce your risk of some types of cancer.

Some types of cancer, such as ovarian and colon cancer, have been linked to a diet that includes meat. A vegetarian diet can help reduce your risk of these and other types of cancer by eliminating meat from your diet.

About Wesley Virgin

Wesley Virgin is a successful serial entrepreneur and Internet personality known for his engaging, energetic personality and insights in fields such as Internet marketing. Wesley Virgin is also known for his success as a fitness trainer, entrepreneur, Internet personality, and owner of WV Media.

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What if Guys and Girls Changed Roles at the Gym

Here is funny video on what would happen if guys and girls changed roles at the gym. On one scene a girl leaves sweat spot on the chair. On another 2 girls are discussing exercise as if they were guys and 2 guys are discussing their personal lives as if they were girls!

After watching this you will know what would happen if people swapped gender roles in the gym.  It’s very funny!