Curative Orthopaedics

Ways to Help Your Back Before Bed!


We all know time is limited. And if you suffer from chronic back pain, you probably already know that building core strength is key to recovery. There are many core-strengthening exercises to choose from, but Curative Orthopaedics is going to make it simple! Below are 2 key exercises recommended by our founder, Samantha Simmons, who fractured her spine competing in collegiate track & field.  

  1. Knee-to-Chest: A non-strenuous exercise that actually feels good!

How-to:  Lie on your back with knees bent and feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor, and hold for 30 seconds. Then lower your knee and repeat with the other leg. Do this 2 to 4 times for each leg.

How it helps: Lying on your back and pulling the knees to the chest opens up the disc space in the back, which relieves pressure on the nerves and helps to decrease pain!

  1. Crunches:Feel the burn and feel less pain!

How-to: Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten your stomach muscles and raise your shoulders off the floor.  Make sure to breathe out as you raise your shoulders, and remember do not lead with your elbows or use arms to pull your neck off the floor. Hold for one second, then slowly lower back down. Repeat 8 to 12 times.

How it helps: Partial crunches can help strengthen your back and stomach muscles. With surgery not an option for many back pain sufferers, crunches help to strengthen the muscles around the injured area, providing support to the spine.

Tip from Samantha: Keep your yoga mat right next to your bed so you’re reminded to stretch each night!

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*Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful. Always ask your health care professional before doing any exercise for back pain.