Exercise is commonly guided as one of the best methods to help manage and prevent most back pain. The type of exercise you do remain active and does not matter so long as you do something.
Some people find that swimming helps them, others swear by yoga, while many people enjoy running or walking. The choice of exercise is yours because if you love what you’re doing, you’ll be more likely to continue and see the benefits.
Common Exercises advantages for Back pain
- Swimming – the water environment takes the stress off joints and muscles while working out the entire body.
- Yoga – reinforces center and back muscles and increases flexibility.
- Muscles and the spinal column strengthen and promote good posture.
- Exercise programs – provide a cardiovascular workout and all over body conditioning which includes the back and core muscles.
There are many other exercises that you could do which would be helpful. Although structured exercises are extremely valuable, there are also some exercises you can do on your own without specialist equipment that can help to strengthen your back and prevent and ease back pain at home.
If you find that your back pain is exacerbated by any of the exercises, try another one or seek guidance from your GP or health professional.
Since you body may not be used to exercise, you should, nevertheless, expect some minor distress after starting an exercise program.
Some Useful Exercises for the Back Pain!
- Stand with your feet slightly apart and arms folded in front of your chest
- Bend your knees a little and bend your hips to get your back flat and parallel to the ground while putting outside your bottom
- Breathe out on the way down, in on the way up Repeat ten times.
- Half or one-third squat
- Stand with your feet apart and arms folded in front of your torso
- Flex your knees until your thighs are halfway to being parallel with the ground (one-third squat) Return to the upright posture
- Progress to having your thighs parallel to the earth (half squat) but never deeper
- Breathe out on the way down, in on the way up
- Duplicate five times (slowly increase to ten). Arm and leg raise
- On the floor, on all fours, put your hand’s shoulder width apart and your knees slightly apart (arms and thighs should be perpendicular)
- Opposite leg out behind and extend one arm forwards in front.
- Repeat ten times.
- Arch the back, at precisely the same time, look down at the floor
- Then lower the stomach towards the flooring, hollowing the back while looking up
- If you are pregnant you should not do the second part of this exercise instead keep your back straight
- Repeat ten times.
- While on the floor on all fours raise one hand off the floor and reach underneath your body as far as you can
- On the return, swing the arm out to the side as far as you are able to then return to the starting location. Follow the moving hand with the eyes
- Repeat with the other arm
- Repeat ten times. Bent leg side increases
- Position yourself on the floor on all fours
- Swing out your bent leg to the side from your hip then return it the center
- do the same with the other leg and Repeat ten times. Arm and leg extension
- In an all fours position extend one arm forwards in front, while stretching out the opposite leg behind
- Return leg and your arm to initial location
- do the same with the other leg and Repeat ten times.
- Lying face down on the floor, push up with your arms your hands placed below your shoulders
- Keep your pelvis on the floor and only raise your back
- Repeat ten times
- While in the all fours position draw on alternative knees to the opposite elbow
- Return to the initial position
- Repeat ten times and do the same with the other leg.
- Sitting cross-legged, twist your shoulders around and place your right hand on the floor behind you
- Put your left arm outside of twist and your right knee towards the right holding for five seconds, using your left arm as a lever against the knee
- Duplicate five times (each side).
- Standing with feet hip apart, arms at your sides, bring your hands up to just below your chin
- At the exact same time bringing your elbows upward as far as possible to the side of the head
- Return your arms to your sides respiring in on the way upward, out on the way down
- Repeat ten times. Head, arms and torso rotation
- Start with feet hip-width apart, arms and hands reaching forward directly at shoulder level
- Turn arms, your head and shoulders around to the left as far as you can go, keeping your hips still bending the right arm across the chest
- Repeat to the same again towards right
- Repeat ten times.
Absolute Back Stretch
- Stand facing counter or a table, a couple feet away. Flex your knees slightly and grasp the edge. Your body should form an L shape, with arms straight and head level with shoulders. Hold for 10 seconds.
- Stand up straight, place your left hand in front of your body with your elbow bent. As you lean your upper body gradually to the left
- Bend your right arm over your head. Hold for 10 seconds, then switch sides and repeat.
Hip Flexor Stretch
- Start on your knees. Bring your left leg to a bent-knee position with your left foot flat on the floor and your right foot behind you.
- Put your right hand on your waistline and your left hand on your left leg for support.
- Lean forwards into your right hip while keeping your right knee on the floor. You should feel the stretch in the front of your right hip. Hold for 30 seconds, then switch sides and repeat.
- With knees bent lie on your back, feet flat on the floor and arms at your sides.
- Contract your stomach muscles, and get into position by pulling your right knee to your chest with both hands and straightening out your left leg on the floor.
- Stretch your right arm straight out on the floor and then, with your left hand, slowly bring your right knee over toward your left side.
- Turn your head toward your right side (look down your extended arm).
- Hold the stretch for 20 seconds. Make certain your head, arms and shoulders remain on the floor, and don’t arch your back. Return both knees to the starting position.
- Repeat the stretch on the other side.
Perform these exercises in order to get rid of your back pain.
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