Back Pain and Exercise
Exercises to Relieve Back Pain
Many people complain of back pains. Are you one of them? Do you know how to help relieve back pains? Would you like to get information on back pain and exercise?
There are various causes of back pain. Too much physical exertion, general weak muscle condition, and back injuries are some of them.
While resting your back may relieve back pain, it isnít enough. Exercise is needed in order to strengthen your back and bring it to health.
Strenuous activities done on a daily basis definitely take a toll on our backs. While young, we tend to overlook minor back pains. We rest our bodies a day or two and then go right back to doing stuff that strain our backs. Only when we age do we start to feel the effects of this neglect.
Back pains warn us that our work is too much, that we need to rest, and that we need to do target exercise to strengthen our back. Through targeted exercise routines, the spine is rehabilitated and the back is relieved of pain.
Back pain varies in intensity. Back problems differ. Therefore, exercises must take into consideration the state of your spine and back. Seek the advice of a professional and or a therapist most especially when dealing with back injuries. Commence on an exercise program after getting the recommendation of an experienced doctor.
The recommended exercise program for back pain includes proper stretching, strengthening reps, and low impact aerobic reps.
Stretch before you begin exercising and stretch afterwards. Spend enough time stretching the muscles, the ligaments, and the tendons around your spine and back. With back pains, mobility is hampered. Stretching will help develop and maintain mobility as well as flexibility. Those who suffer from back pain on a regular basis may feel improvement within 4 weeks, sometimes even later. But continued stretching periods will relive back pain (especially low back pain).
A stretching and exercise program must work on the hamstrings and piriformis. Hamstrings are found on the back of your leg. The location of the piriformis is on the back of your thigh bone (femur) to your spine base. They support your spine, buttocks, and hips. Targeted exercise will teach proper posture, minimizing stress on the lower back.
Exercise your abdomen, your lower back, and your gluteus. These are key points. Strengthening them will reduce stress on your lower back. Exercise muscles in these key areas.
Low impact aerobic reps can focus on the joints and the back. These routines are low cardio, easy to carry out. Regular walks are low impact as well as biking or cross-training. Water exercises also benefit much. Keep your cardio exercises to half an hour daily and alternate them with strength training every other day.
A few additional suggestions for stretching, strengthening, and cardio exercises are: flexion exercises, curl-ups, knee-to-chest exercise, pelvic tilts, buttocks squeeze, swimming, leg sit-ups, leg and lifts.
People with chronic back pains and those who suffer from back injuries may do well to exercise in the presence of a trained professional or therapist.