Can Camels And Cats Help Decrease Your Joint And Lower Back Pain?
According to Mayo Clinic, exercise can increase strength and flexibility, reduce joint and lower back pain, and help combat fatigue for those suffering from arthritis.
There are many benefits to working out, but those who are suffering from arthritis may find it difficult to engage in conventional exercises. The following are a few movements that can help decrease your arthritis symptoms.
The Cat and Camel Stretch
The name of this stretch refers to the way you will stretch your lower back to resemble both a cat and a camel. Begin by lowering yourself to the ground with your hands and knees on the floor. Your knees should be underneath your hips and your wrists should be directly underneath your shoulders with your fingers pointing forward.Enter the upward cat phase by gently exhaling while you round your back up towards the ceiling until you resemble an angry cat and feel a stretch in your upper, middle, and lower back. Hold this position for 10-15 seconds then enter into the downward camel phase by pressing your stomach towards the floor and arching your back as you lift your buttocks toward the ceiling. Repeat this movement two to four times. For more information on how to do the cat and camel stretch, watch this instructional video.
Prone Press Up
The prone press up is an extension exercise that works your lower back. Begin by lying on your stomach with your elbows bent underneath you, and your palms flat on the ground with your fingers facing forward. Gently lift your torso off the ground with your arms while keeping your hips and pelvis on the ground and your back muscles relaxed. Only go as high as you are comfortable. Hold this position for ten seconds, then release back down to the ground. Repeat this movement three to five times. For more information on how to do the prone press up, watch this demonstration.
Running from the back of the pelvic bone to the back of the knee, the hamstrings assist in bending the knee and extending the hip. When hamstring muscles tighten, it is almost impossible to sit up straight which can increase your risk of developing degenerative disc disease. To stretch your hamstrings, lie on your back with one leg in the air and the other, relaxed on the ground. Hold your extended leg by the back of the knee with your knee bent. Slowly straighten your leg, hold for 30 seconds, then gently release back down to the ground. Repeat three to five times. For more information on how to do the hamstring stretch, see this tutorial.
Strengthening your abdominals can help relieve the amount of pressure put on your spine and decrease lower back pain. Lie on your back with your knees bent and feet flat on the floor, and loosely cross your arms. Squeeze your abdomen in as you curl halfway up while keeping your head in line with your shoulders. Hold for five seconds, then release back down to the floor.Repeat three to five times. Watch this video for more information on how to do the partial curl.
Although there are currently no cures for arthritis, there are several pain management treatments that can help relieve arthritis symptoms.