The Bare Essentials For A Healthy Back Part 1- Mobility

clipboard2When it comes to pain, it’s easy to want look for the next big thing to help deal with it.  Folks often ask my thoughts on the new supplement they saw on TV, or the inversion table their friend told them about and if it could help with their aches and pains.  When it comes to managing things on our own, less is usually more.  In other words do as little as needed, rather than as much as possible.  By doing the minimum, but essential amount, the majority of us will be much better off.  This includes focusing daily on joint mobility, strength and stability, and postural awareness.

Part 1.  Everyday Mobility

Cat-Camel Exercise

Although this is recommended in acute cases of back pain, it is also a daily recommendation.  The goal is to “warm-up” and nourish the tissues, and to re-educate proper movement without putting the joints under load.  It is not a stretch.  Instead is a gentle limbering movement.


Begin on your hands and knees.  Raise up and arch your spine while tucking your chin (A).  Move the opposite directions by lowering your spine while bringing your head back (B).  Perform 8-10 repetitions 1-3 times per day.  Shorten or lessen the range of movement if ANY pain is felt (most will notice the range of motion improve with each repetition).

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