Back Strengthening Exercises For Back Pain
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| Back Strengthening Exercises For Back Pain |
People who stay active and continue to exercise usually recover from back pain more quickly. Research has shown that one of the most effective ways of managing back pain is to keep up with day to day activities and exercise where possible. This can be done alongside medical and other back pain treatments.
Exercise that combines endurance, strength and flexibility are very good; for example running/jogging, cycling, dancing, swimming, hydrotherapy, aerobics.
Back pain can also be prevented by strengthening and toning your abdominal muscles. This will provide support for you back. Talk to your health care professional before undertaking any exercise and be sure to stop if you experience any pain.
Here are some basic exercises that you can do in the comfort of you own home. Repeat each exercise 10 times and try to do them daily.
Lower back stretch
The stretch may relieve aching joints and muscles in the lower back. Lie on you back with your feet on the floor and knees bent. Lift your knees towards your body. With you hands gently pull your knees in towards your chest. Hold for seven seconds and breathe deeply. Keeping your knees bent lower your legs slowly to the floor.
Knee Curls
Start off on your hands and knees with you knees slightly apart. Tuck your chin in towards your chest. Gently raise one knee and draw it under your body towards the opposite elbow. Hold for about 2 seconds and then release. Repeat with the other knee lifting it toward the other elbow.
Hump and Sag
The movement in this exercise should increase suppleness of the joints and muscles of the back. Support yourself on your hands and knees on the floor with your knees slightly apart. Tuck your chin into your chest, pull in your stomach and round your back. Hold for about five seconds. Look up and allow your back to sag, gently puhing out your stomach. Hold for another 5 seconds.
Pelvic Tilt
This exercise helps to stretch the ligaments and muscles in your lower back. Lie on your back with your knees bent and feet on the floor. Press the small of your back into the floor. Tighten your buttocks and stomach muscles so that your buttocks raise slightly off the floor and your pelvis tilts upwards. Hold for about 6 seconds and then relax. Once you have learned this exercise you can do it standing at any time.
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