Back Exercises: Condition And Relieve Pain
Back exercises can help to condition and relieve back pain that is caused by overuse or muscle strain. Back workouts strengthen muscles, improve flexibility, and improve endurance.
Before you treat back pain it's important to see your doctor to discuss exercises you can do safely. If you have chronic pain, it may be recommended that you get an MRI to determine the severity of your condition.
With minor pain, starting an exercise routine targeting the back can easily be added to your routine. Minor pain can also be treated temporarily(with your doctors permission) with pain medication to relieve pain as you get into shape.
Your back workout should consist of exercises that promote strength, flexibility, and endurance.
Some may think that bed rest or rest in general will help relieve pain. Actually, it is better to get moving as soon as possible. Being inactive can possibly prolong your recovery. So get moving to whatever extent you can.
Here are some possible exercises you can start with. Your doctor may prescribe additional exercises to fit your condition:
1. Knee to Chest- Lie on your back. Clasp your hands behind one leg. Gently pull your leg toward your chest. Hold this stretch for 30 seconds. Repeat with the other leg.
2. Hip Rolling- Lie on your back. Bend both knees with feet flat on the floor. Fold your arms across your chest. Turn your head to the right as you lower both legs to the floor. Return to the starting position; repeat to the other side. Five to ten repetitions each side.
3. Exercise Ball Crunches- Sit on an exercise ball. Fold your arms across your chest. Lean back then flex forward for one repetition. Do 2-3 sets of 10-12 repetitions.
4. The Plank-Lie on your stomach. Raise yourself up on your forearms. Keep your back straight. Tighten your abdomen muscles.Hold this position for 30-60 seconds.
5. Side bending-Stand with feet shoulder width apart. Bend to one side, reach down your leg. Hold for a second. Repeat to the other side. Do 10-15 repetitions to both sides.
6. Backward Side Bending Stand with feet shoulder width apart. Place your hands on your lower back at waist level. Bend backwards keeping your knees as straight as possible. Hold for a few seconds. Repeat to the other side. Do 10-15 repetitions.
7. Wall Squat- Stand with your back against a wall. Slowly slide down the wall until your legs are parallel to the floor, like sitting in chair. Hold this position from 30-60 seconds.
When you condition your back muscles by regular exercise, you can improve or eliminate chronic back pain. Once again, don't forget to check with your doctor before you start an exercise program. Make sure it is safe for you to do back exercises.
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