Lower back pain is one of the most common pains reported with 25% of U.S. adults reporting lower back pain just in the last three months. Shoulder pain affects around 18-26% of adults and is also one of the most common regional pain syndromes usually due to issues with the rotator cuff. Outside of dealing with an injury, there are many simple stretches and exercises that you can practice at home to strengthen these areas and alleviate any pains associated with them.
Back pain usually feels like a shooting, burning, or stabbing sensation that can pop up for a variety of different reasons. Often, other muscle groups in the body are weak and the back ends up compensating for these weaker areas such as the abdominals. Strengthening areas that help support the back is the best way to deal with common back pain issues. However, there are other reasons one may be experiencing back pain. Heavy lifting without proper form can cause strain to back muscles and spinal ligaments resulting in muscle spasms. Ruptured or bulging disks in the vertebrae can press on nerves within the spine causing shooting pains in the back. Arthritis and osteoporosis are also other causes but are not typically the cause of back pain for the everyday individual.
The most moveable joint in the human body is the shoulder which is comprised of four muscles and their tendon called the rotator cuff. Any damage, swelling, or changes around the rotator cuff can result in shoulder pain. When rotator cuff tendons are trapped under the bony area of your shoulder they become inflamed or damaged. Other causes of pain in the shoulder can result from a dislocated shoulder, broken shoulder bone, bone spurs, arthritis in the shoulder joint, shoulder separation, overuse of the shoulder or injury, poor shoulder posture, or a stiff shoulder from muscles, tendons, or ligaments becoming stiff.
Exercises To Alleviate Back Pain
- Knee To Chest Stretch
- Cat Stretch
- Bridge Exercise
- Seated Lower Back Rotational Stretch
- Pelvic Tilt And Trunk Curl
Exercises To Alleviate Shoulder Pain
- Across The Chest Stretch
- Neck Stretch
- Eagle Arm Stretches
- Doorway Shoulder Stretch
- Downward Dog
- Childs Pose
All of these daily exercises to alleviate back and shoulder pain can be done in the privacy of your home and even your office. Repeating these exercises and stretches is important as they will train the body to release any tension in the muscles and begin to open up the joints. The added bonus is that you will be giving your body movement which will, in turn, increase your blood flow providing more oxygen to the brain which helps with energy and mental focus.