Back Pain Exercises

A lot of people fear that physical activity will do more harm than good on their back pains. There are substantial researches suggesting that while keeping up with our daily activities plus exercising effectively manages back pains. Studies show that people who have followed the proper back pain exercises experienced significant benefits on their back pains compared to those who preferred standard treatments.

Twenty years ago, the common advice when one is suffering from back pain is to rest it. However, researches show that most of those people who have stayed active and followed routine back pain exercises recovered more quickly. Staying active is simply avoiding becoming sedentary by doing your usual daily activities such as walking rather than riding a car when going outside, taking your dog for a walk, getting off one stop early from the bus or gardening.

Back pain exercises that combines strength, flexibility and endurance such as cycling, dancing, running, jogging, hydrotherapy, aquarobics, and swimming are very beneficial to your back. Back pain can also be managed by toning and strengthening your abdominal muscles. Well-developed abdominal muscles help a lot in providing support for your back. Back pain exercises are most effective when set in prolonged periods of time and performed on a regular basis. You may also consider including a variety of back pain exercises for your weekly exercise program. T’ai chi, yoga, various sports and working out at the gym are the ones commonly recommended.

All those exercise programs could definitely help you get into shape, But yoga on the other hand is better if not the best routine to alleviate the pain that you are suffering from. Because it stretches your muscles and strengthens it as well.

Here are some back pain exercises that can be done right at the comforts of your home. To be effective, it is necessary to repeat each exercise 10 times on a regular basis.

• Knee Curls

In knee curls, you need to set up your hands with your knees slightly apart from each other.  Then dip in your chin towards your chest. Raise one knee gently and move it closer to your body towards the opposite elbow. Hold the position for 2 seconds and release it gently. Do this on your other knee and lift it towards the other elbow.

• Lower Back Stretch

Lower back stretch is ideal in relieving aching joints and muscles at your lower back. First, you need to lie on your back with your knees bent and feet on the floor. Then gently pull your knees with your hands towards your body. Breathe deeply and hold it for seven seconds. Then while keeping your knees bent, slowly lower your legs to the floor.

• Pelvic Tilt

Pelvic tilt helps stretch the muscles and ligaments in your lower back. You need to lie on your back with your knees bent and feet on the floor. Press your back gently into the floor. Then tighten your stomach muscles and buttocks so that your buttocks are raised slightly of the floor with your pelvis tilting upwards. Relax and hold it for about 6 seconds.

• Hump and Sag

Hump and Sag exercise will increase the flexibility of your muscles and joints at your back. Use your hands and knees to support yourself on the floor while your knees are slightly apart. Tuck in your chin into your chest then pull your stomach in and round your back. Hold the position for five seconds. Allow your back to sag and look up. Then push out your stomach gently and hold it for another 5 seconds.

Learn different Yoga exercises for your back pain problems. Yoga will improve your condition, and depending on your injury, even get rid of your back pain problem for good. To learn more, here is a good site to visit. – www.YogaForBackPain.com

Filed under: Uncategorized, back pain management