Recommended Back Pain Exercise
Simple exercises such as walking, swimming, or biking can help relieve back pain and restore function in most patients with back problems. Although you may want to lay in bed and rest, it is not advised unless you have an injury to the site. Do rest and apply ice initially, but after 72 hours of rest, it is recommended to get up and move.
Exercise for back pain doesn't necessarily mean that you should only exercise your back muscles. Stretch as often as you can. Stretching back muscles is a great way to alleviate pain. Moderate activity such as walking, biking, swimming, or light aerobics are wonderful ways to get exercise that also help back pain. Using an exercise ball can really help when you do exercises. They are a great back pain exercise tool. Most balls come with a step by step exercise program that anyone can follow. Using a ball is very convenient especially since you don't have to get down on the floor to exercise. They cushion your butt and your back when you sit or lay on them so it doesn't hurt when you use one. To increase your core, use products like these: You can also replace your computer chair with a ball, and balance as you type. It's amazing how many muscles you will use that you weren't using before! Don't forget to do weight bearing exercises with some lighter dumb bells. They really help build endurance and help reverse muscular atrophy. If you don't use it, you lose it! Strength training is also a great way to get both aerobics and weight bearing exercises at the same time. The reverse lunge while lifting weights is a fast way to increase core muscles and increase flexibility. Remember too, that back pain is often associated with weak abdominal muscles. Here is a great way to exercise your abs without hurting your back! If you find you're not doing your crunches as often as you should because of back pain, you can still do them if you just use your bed. Strengthening abdominal's helps strengthen your inner core muscles and that diminishes your chances of getting back pain in the first place. In fact, if you have lower back problems, the best place to do crunches is on your bed. The cushion from the bed helps solve the problem of getting on a hard floor, which is virtually impossible for anyone who has lower back pain. The bed will cushion your lower back and you will still be able to exercise your abdominal muscles. It's a great way to help relieve back pain! No more excuses for you! Abdominal Crunches in BedBack Pain ExercisesPelvic Tilt Lie flat on your back with your knees bent. In this relaxed position, the small of your back should not be touching the floor. Tighten your abdominal muscles so that the small of your back presses flat against the floor. Hold for five seconds then relax. Repeat three times and gradually build to 10 repetitions. True Back Stretch Lie on the floor on your stomach. Use your arms to push your upper body off the floor. Hold for five seconds. Let your back relax and sag down. Repeat 5-10 times. Knee to Chest Lie on your back with both legs straight down. Bring either knee up to your chest, pressing the small of your back to the floor as you did in the pelvic tilt. Hold for five seconds and repeat five to ten times with each knee.
Do not attempt any exercise or stretch if you feel pain. Please see your doctor instead. This is absolutely critical when you're taking care of a bad back! Gentle Lower Back Pain Stretches
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