In the aftermath of Hurricane Helene, many of us in Western North Carolina are spending countless hours clearing debris, cleaning up properties, and lending a hand with rescue efforts. Unfortunately, these physical tasks—especially repetitive lifting, bending, and twisting—can lead to back pain.
At Trailblaze PT & Performance, we understand the importance of maintaining your health during these tough times. Below are a few simple exercises to help manage or prevent discomfort while you’re working hard to recover:
1. Thoracic Rotation on Hands and Knees
Start on all fours with your hands under your shoulders and knees under your hips. Place one hand behind your head, then rotate your elbow towards the ceiling, followed by bringing it down towards the supporting arm. Repeat 10 times on each side.
2. Cat-Cow
In the same all-fours position, inhale as you arch your back, lifting your head and tailbone (cow). Exhale as you round your back, tucking your chin and pelvis (cat). Perform this slow, fluid movement for 10-15 repetitions.
3. Diaphragmatic Breathing
Lie on your back with one hand on your chest and the other on your belly. Inhale deeply through your nose, letting your belly rise while keeping your chest still. Exhale slowly through your mouth. Practice for 5-10 minutes to release tension and relax your back.
Incorporating these exercises into your routine before and after heavy physical labor can help reduce back pain and maintain mobility as you continue your cleanup efforts.
Stay safe, and feel free to reach out to Trailblaze PT & Performance in Hendersonville, NC if you need further assistance or advice on staying healthy during this challenging time.