Family Physician: A Friend to Depend On

Posted on: 21 October 2016

Good posture is a habit you should assume, particularly so when you experience back pain caused by an arthritic condition. If you bend forward in a seated position, you will strain your neck and upper back muscles. Your body needs good balance in a seated position so that you can avoid back pain. You also weaken your pectoral muscles when you bend over while seated. Avoid back pain altogether by simply adopting good posture at all times. Sit or stand with your spine and back straight up. There are exercises you can do on a daily basis to keep you from experiencing the agony of arthritic back pain.

Effective Exercises For Dual Back And Neck Pain

Here's a tip about an exercise that eases your back pain while also easing your neck pain at the same time. Sit on a comfortable chair that accommodates your lower back. You can also stand while performing this exercise. Sit straight up and tuck your elbows close to your side. While keeping your elbows in that position, open your hands to show your palms. Relax your shoulders. Pull both elbows backward to effectively pinch your shoulders. Hold this position for three counts and then relax. Repeat the exercise.

Working Double Duty With Doorway Exercise

Stand in front of a doorway. Stand with your feet apart and slightly bend your knee. Bend your arm starting at your elbows and at a comfortable angle. Position your palms on the doorway frame. Begin exercising your pectoral muscles in a stretch by leaning forward and stretching. This exercise will be doing double-duty as it also stretches muscles on the front of your shoulders as well.

Proper Alignment Of Your Spine

There's a misconception that when arthritis rears its ugly head and strikes you with debilitating back pain, you should just rest your joints. Here's the thing though. You can actively lessen your back pain by aligning your spine in proper fashion. Sit or stand straight up while rolling your shoulders backward to relieve your back pain. Never fail to also keep exercising your back and side muscles.

Side Muscle Exercise

It's also important to perform side muscle exercises.  Keep those muscles strong by doing light strength-training exercises, which your physical therapist can design specifically for you. Of course, you should always speak first with your primary care physician before initiating any exercise program that may be considered too strenuous for your body and medical conditions.

Walk Off Your Back Pain

The cheapest but one of the most effective ways to eliminate back pain is to set time aside each day to walk as a means of exercise. Start your walking plan by wearing suitable walking shoes. You don't have to forcefully walk with pounding footsteps. Just walk lightly while keeping a perfect posture that engages all of your essential muscles.