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Back Pain Exercises
Author : Arthur Cooper
Be certain to consult your physician before starting an exercise routine to ease your back pain. Sometimes back pain is not dangerous and can be relieved through proper exercise. However, in some cases, back pain is a symptom of a very serious problem that can be exacerbated by exercise.
Once you have been cleared by your doctor to start exercising to alleviate your back pain, start by stretching. A lot of back pain is caused by overworked and under stretched muscles. Start your stretching by placing your feet shoulder width apart, slightly bending your knees, contracting your abdominal muscles, and reaching both arms up above your head, as if you were reaching for the sky. Then, slowly bend over, keeping your arms above your head and your head in between your elbows. Continue this until your spine is arched and your hands are nearly touching the floor. This should stretch your entire back and take pressure off of your spinal column. Let this be the first and last stretch that you perform as part of your exercise routine.
Be certain that you properly stretch your lower back. Do this by sitting on the ground, bending one knee, placing the foot of the bent leg over the other leg, and twisting away from your mid line, against your bent knee. Stretch both to the left and to the right. Be sure to hold this stretch for at least 30 seconds.
Generally, when people suffer from back pain, the first thing that they do after stretching is work on strengthening their back muscles. Though this is important, many people spend months working on strengthening the muscles in their backs, only to find that the relief that they experience is minimal. This is because in many cases, back pain is derived from weak abdominal muscles. This baffles many people, but it makes sense if you stop and think about it. All muscles work in pairs. For example, your biceps work with your triceps. One could not perform properly without the help of the other. Your back muscles and abdominal muscles work the same way. If your pain does not adequately respond to strengthening your back muscles, start adding abdominal exercises into your routine.
Crunches are the preferred exercise to strengthen your abdominal muscles. Sit ups used to be recommended, but too many back injuries were reported, so crunches have become the exercise of choice among trainers. Like with any other muscle group, always take at least one day off in between working your back and abdominal muscles.
Nearly all exercises that you already do can be modified to incorporate strengthening your core. Sit on a balance ball when you are working out your upper body. Be certain that you constantly keep a wide stance with your feet to enable you to work your core muscles. Mentally focus on pulling your belly button to your back. This will enable you to work on strengthening your core muscles without adding any additional time to your workout.
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Tags: Back Pain Exercises, Back Pain
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Submitted : 2009-12-04 Word Count : 664 Popularity: 62 Times Viewed: 16