Back Pain Exercises
February 20, 2010 by Scott Webster
Filed under exercises for back pain
Do you suffer from back pain? If you do, you are not alone. Back pain is one of the leading reasons for people missing work today in the United States. It also is the cause of most work related injuries. This problem affects anybody regardless of their occupation. It doesn’t matter if you are among those with physically demanding jobs or if you work at a desk for a living. The following Exercises for back pain will help you relieve your pain or avoid pain all together.
The best way to prevent back injuries is to be sure to stretch before lifting any heavy weights and if you can, start a weight lifting regimen to strengthen your back muscles.
Also it is very important that you keep in mind that the back injuries can be very serious due to the fact that back muscles are very sensitive and they may be severely injured if not careful. As with any other exercise program, please consult your doctor before starting these exercises for back pain relief.
These exercises target the lower back because this is the most common problem area. The exercises should be done on a daily basis. Be certain to change the sequence from time to time.
Side Bend
Standing with your arms at your sides and your feet slightly apart, bend your body to the left side running your hand down to the side of your leg. Bend your entire upper body at the waist as far as possible without straining. Stay in that position for 5 seconds and then straighten your body up. Now repeat this routine on the other side of your body. Perform this exercise 5 times on each side.
Knee to chest
Start the exercise by laying on your back on a flat surface. Bend one of your legs towards your chest and hold your knee with both hands. Pull your knee towards your chest while keeping the other leg and back flat against the floor. Maintain this position for about 10 to 15 seconds, then lower your leg until it is flat against the floor. Repeat this exercise with the other knee. Repeat sequence 5 times with each leg.
Wag the Tail
Start by going down on all fours facing down. Try to keep your shoulders still while moving your right hip slowly to the right as far as possible. Slowly return to the starting position. Repeat exercise to the left now. Repeat exercise five times on each side.
Upper back stretch
Using a stool, sit with your back and head against a flat wall. Stretch your arms toward the ceiling and hold them up for 5 seconds. Then, try to make your shoulders touch the wall. Hold this position for another 5 seconds. Lower your arms. Repeat exercise 5 times.
Yoga As a Back Pain Remedy
December 8, 2009 by Scott Webster
Filed under exercises for back pain
People who suffer from back pain should definitely try yoga therapy to manage their pain. For many, yoga has proven to be a safe and effective back pain remedy.
Yoga offers many health benefits such as improving flexibility and reducing stress. When a person gets older balancing the body becomes critical, and regular practice of yoga allows a person to move comfortably and easily. Regular yoga practice involves prolonged stretching in various poses and this helps in improving muscle mass.
Yoga incorporates stretching and relaxation, which reduces tension in stress-carrying muscles. For people with lower back pain, stretching is very important. For example, stretching the hamstring muscles (in the back of the thigh) helps expand the motion in the pelvis, decreasing stress across the lower back. In addition, stretching with yoga increases blood flow, allowing nutrients to flow in, toxins to flow out, and overall nourishment of the muscles and soft tissues in the lower back.
Breathing is considered very important during the yoga poses. The goal is to have a deep, free, and rhythmic breath through the nose on both the inhale and the exhale. The quality of the breath in many ways determines the quality of the yoga practice. This will emphasize a relaxed body and encourage strong circulation.
Different styles or philosophies of yoga are available today. One of them is called Hatha yoga and it is probably the most popular form of yoga in the U.S., Hatha concentrates on relaxation, vitality and meditation and involves a gentle, slow flow of poses. For persons with back pain, a hatha yoga style is a good place to start since the focus is on gentle stretches of the muscles and learning to use breathing to relax and deal with stress.
There are other types of yoga, making it a truly equal-opportunity activity – even those with restrictions or injuries can reap the benefits. While those who desire a strenuous workout can seek out Ashtanga or power yoga classes, there are also modified versions of the practice that cater to the elderly, the pregnant, or the sick
The beauty of yoga is that a good practice is all about the individual – connecting with your own mind, your own body, and your own spirit. It may take some trial and error, but once you find the right yoga style, you’ll have discovered a lifelong friend and back pain remedy that can support you through the best and worst of times.
Back Pain Remedies and Pilates
November 23, 2009 by Scott Webster
Filed under exercises for back pain
Back pain sufferers are constantly searching for natural back pain remedies before resorting to extreme measures like medications and surgeries. Exercise has become very popular for people of all ages in trying to relieve back pain.
One very widespread exercise is Pilates which is an exercise that focuses on strengthening and improving flexibility of the muscles that support the spine. By doing these exercises, back pain is eventually eliminated over time, which varies from person to person.
Pilates involves a series of stretches that are carried out in a specific order. Concentrating on several muscle groups at the same time is vital in order to have the spine aligned properly. The ultimate goal is to achieve total body health.
The Pilates routine is based on several principles which include proper alignment of the spine leading to better posture, correct breathing, improved flexibility and reduced stress levels.
Most Pilates exercises are designed to be performed on a soft mat on the floor. In the more advanced classes, resistance equipment is also integrated into the exercises. Movements are performed in a specific sequence with some repetitions and an emphasis on proper breathing. Pilates and be done either in a group setting or alone by acquiring pilates exercises on tapes or books. As with every exercise routine, the movements should be customized to account for specific fitness levels to avoid injury. By practicing Pilates 2-3 times a week for 45 minute to 1 hour sessions and maintaining a healthy diet you can also achieve your optimal weight.
As with any exercise regimen, if you have determined that Pilates is the back pain remedy for you, check with your doctor if you have a spinal condition that has already been diagnosed. Your doctor can help you determine whether Pilates is an appropriate form of exercise for you, and it’s critical that you rely on his or her judgment to avoid further complications.
