Four Lower Back Pain Exercises To Combine With PEMF Therapy

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By Sofia Ella….

doctorAccording to the statistics revealed by American Chiropractic Association, about 31 million Americans suffer lower back pain at any given time. Also, the majority of people visit a chiropractor seeking relief for back pain. Unlike conventional pain treatments like compresses (hot or cold), bed rest, reliance on drugs (anesthetics, analgesics, steroids), PEMF complements approaches such as acupuncture, massage therapy, naturopathy pain treatment, and physiotherapy to enhance healing at the cellular level. For instance, heated leg wraps have proved quite efficient for the rehabilitation of soft tissue injuries both in humans and animals, particularly horses.

PEMF and Spinal Health

Numerous conditions cause back pain such as spinal degeneration, sciatica, osteoporosis, fibromyalgia, bulging spinal disc issues, skeletal irregularities.

The spinal cord is an extension of the brain. Your spinal health determines the control of your body, posture, gait, and back pain conditions. PEMF improves your spinal health. The magnetic field created by PEMF devices like heated leg wraps promotes bone healing, treats osteoarthritis, inflammation of the musculoskeletal system, reduces pains, and improves lumbar range of motion in patients. Moreover, studies show that a combination of traditional physical therapy and PEMF doubled the benefits particularly linked to pain reduction. The analgesic effect produced by the application of PEMF could be due to any of the following changes that occurred.

  •     Inhibition of pain fibers
  •     Changes in the neuronal membrane or ion channels
  •     Moderation of action of antibodies, hormones, and neurotransmitters
  •     Improvement of microcirculation

The Best Exercise to Combine with PEMF

You might have heard the cliché “one size fits all,” but not when it’s about choosing suitable exercises for back pain. You cannot incorporate any exercise with your PEMF therapy. Here are some exercises that would make a perfect combo for treating back pain.

  1.   Partial Curl-ups
  • Lie on the ground with your feet flat and about hip-width away.
  • Bend your knees and loosely cross your arms over the chest.
  • Keep your neck and lower back relaxed.
  • Take a deep breath.
  • While keeping your head in line with the shoulders, gently raise your head and body.
  • Maintain the position for five seconds.
  • Now uncurl your body by returning to the starting position.
  • Repeat the exercise ten times in 2-3 sets.
  1.   Pelvic Tilts
  •     Lie on your back on the ground with knees bent, arms at the sides, and feet flat.
  •     Tighten your abdominal muscles and slightly bend up your pelvis, causing your back to flatten against the floor.
  •     Maintain the position for ten seconds.
  •     Return to the starting position, relax and repeat.
  •     Doing the exercise about 30 times would strengthen your back and abdominal muscles.
  1.   Bridging
  •     Lie down on the floor; bend your knees, feet flat on the floor hip-width apart.
  •     Keeping your arms at the sides, press feet on the ground.
  •     Slightly raise your hips to form a straight line from knees to shoulders.
  •     Contract your hips muscles.
  •     Now lower the buttocks and relax.
  •     Repeat 15 times and relax for one minute.
  •     To gain the best results, repeat the exercise 15 times in 2 to 3 sets with one-minute rest between each set.
  1.   Cat Stretch
  •     Another interesting exercise that improves circulation between vertebrae, spine health, and posture.
  •     Imagine you are a cat. Kneel on your hands and knees while balancing your weight equally on your limbs.
  •     Drop your head and hollow your stomach by drawing your navel towards your spine and pulling the back up.
  •     Now lift your head and arch your back and drop your stomach.
  •     Hold both positions for 10 seconds.
  •     Repeat about 10 times in 2to 3 sets.

 Final Words

The above-mentioned easy exercises would enhance back stability, flexibility and prevent injury risk. Combining PEMF with these exercises would enable you to gain a double benefit of providing strength to the back and pain relief.