You got a massage. You're feeling fantastic, relaxed and light as a feather. And that low back pain you had for weeks? It's gone. Or is it...? Within days of your massage therapy session, your low back pain is subtly returning. How do you savor that post-massage relaxation and keep your low back pain-free longer?
Did you know that before I started massage training (23 years ago), I was a fitness instructor? When I became a Massage Therapist, relieving pain naturally through exercise was a no-brainer and it quickly became part of my expertise portfolio. The combo of massage and exercise is essential to feeling your best. Back to your back....
If you get low back pain, and you want to retain muscle relaxation longer, there are a few simple exercises you can add to your daily regimen.
First, cardio, cardio, cardio! Hiking, walking, swimming, cycling, running- using large muscles (legs) to get your circulation and heart rate up. Your body needs movement! Your back, and whole body, need that blood flow and oxygen boost from cardio. How much cardio do you need? 30 minutes should be the daily minimum. If you are not getting exercise daily, aim to get a cardio workout every day. If you are exercising daily, aim for 30+ minutes, continuous and uninterrupted, elevating your heart rate.
Second, there are a few simple stretches and strengtheners that can become part of your lifestyle. You can do these every day, multiple times per day. You'll get the most benefits from these exercises if your muscles are warmed up first, so move your body for 5-10 minutes before practicing these. You could do these after a full cardio workout, but really the exercises that are best for you...are the ones that you do! You can practice these throughout your day.
Here are a few of my favorites for the low back:
Glute/pelvic Bridges:
I do Bridges most nights before I go to sleep, and regularly in my yoga routines. Yes, you can do them every day. Raise and lower your hips, 10 repetitions. Then raise and hold for up to 30 seconds, 5 reps.
In yoga, Bridges are setu bandha savangasana. Thank goddess it's easier to do than it is to say in Sanskrit.
Knees to chest:
Bring your knees up to your chest, in a supine (on your back) position. Hold up to 30 seconds. Keep hugging your knees to your chest and gently rock side-to-side.
In yoga, this is called Apanasana.
Plank, the classic whole-body, core-focused strengthener:
The plank is an excellent strengthener for your whole body, but especially for your core. It's simple, but it can be challenging. Work up to holding for 30 seconds, 2-3 reps. Then add variations. Your back will love planks!
These are several great exercises to do between massages for a strong lower back. Have you gotten your regular massage? Book a 90-minute A to Zia Massage today.
If you'd like more 1:1 yoga or fitness instruction, ask me about my private 1:1 Yoga Bundle.
Here's to a healthy, pain-free low back!
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