Oshawa’s Kylan Schilling, “These 5 Back Exercises Help Me, and Will Help You”

Chronic pain is one of the most common disorders among Americans, with over 100 million suffering from some form of chronic pain. In turn, back pain is one of the most common complaints among American sufferers of chronic pain. Pain of this kind can start with injury or disease, and it can continue for a person’s entire life. It is thus imperative that care providers and patients work together to help patients come up with exercise regimens that will help them manage their chronic pain. http://www.webmd.com/pain-management/news/20110629/100-million-americans-have-chronic-pain

Kylan Schilling is a Canadian who lives in Oshawa, Ontario and happens to be one of the millions who deals with chronic back pain.  His pain comes as result of being involved in a serious car accident at the age of six. In the process of working through his pain, he has developed a series of exercises that reduce his discomfort and allow him to live a more normal life.

Today, we spoke to Kylan Schilling about his program of exercises designed to minimize back pain.

1. Two Knee Twist

Lie on your back and bend your knees as if you are squatting. Stretch your arms out to form a “T” shape. Exhale and lower your knees to the right, keeping both shoulders pressed down on the ground. Kylan Schilling tells us that this exercise improves mobility in your spine and vertebrae, which helps to alleviate pain and pressure in the lower back.

2. Supermans

This time lie on your belly with your arms and legs on the ground. Contract your muscles and go into a “superman” pose. This exercise increases the stability of your trunk, thus strengthening your resistance to back pain.

3. Bridges

In this exercise, you lie on your back with your knees bent upwards. Then push off with your heels, lifting your glutes into the air. This exercise works the glutes and hamstrings, increasing support for your back. It also helps lubricate the spinal column, reducing painful friction and keeping spinal discs moving smoothly.

4. Supine Hamstring Stretching

This exercise requires a strap. Lie on your back and bend your right knee upwards towards your chest. Using the strap to help give you leverage, stretch your leg straight up, towards the ceiling. Kylan Schilling first discovered this exercise when he was looking for ways to stretch the hamstring muscles, but discovered that it is also a great way to stretch out the muscles of the lower back.

5. Pigeon

Kylan Schilling tells us that he first noticed this pose while watching people do yoga in the park. He says that it has been instrumental in reducing his back pain. The exercise looks very complex, but it is actually easy: start out on all fours, then cross your left leg in front of your body. Stretch your right leg behind you and stretch your arms out as far as possible in front of you. This exercise stretches all of the glute muscles, providing strong support for a pain sufferer’s back.

These exercises have helped Kylan Schilling deal with his back pain for many years. Chronic back pain presents serious challenges to any person, but it doesn’t mean you have to settle for anything less but an active, full life. Performing these exercises on a regular basis will help you adjust and eventually learn to manage your chronic pain.

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