WhitneyRelieve Back Pain
June 30th 2011 15:31
At some pint or another, everyone has back pain. It isn't any fun, and it hurts. There are times, where some back pain can lead you in bed for several days. There are exercises that you can perform to help ease the pain.
If you have lower back pain, you will find that moving your back will help. Exercising will help strengthen you back, stomach, and leg muscles, which help support your spine, in turn relieving the pain. You'll want to consult your doctor before starting any exercises for your back, as the cause and intensity of the pain, may inhibit certain exercises.
Something that you may want to try, is partial crunches. Partial crunches can help strengthen your back and stomach muscles. You'll want to lie with yoru knees bent and your feet flat on the floor; cross your arms over your chest, or put your hands behind your back. Tighten you stomach muscles to raise your shoulders off the floor; make sure to breathe out as you raise up. You do not want to lead with your elbows or arms, as this will put more strain on your neck. Repeat this 8 to 12 times, holding for a second each time.
Hamstring stretches can be beneficial to help stretch your legs. You'll want to lie on your back and bend one knee. Loop a towel under the ball of your foot and straighten your knee, pulling back on the towel. Hold this for 15 to 20 seconds 2 to 4 times a leg.
Wall sits can help build your core muscles and leg muscles, to in turn support your back and back muscles. You'll want to stand 10 to 12 inches from the wall, lean back until your back is flat against the wall, slowly slide down until your knees are slightly bent, keeping your lower back pressed into the wall. Hold for 10 seconds and carefully slide back up the wall. Repeat 8 to 12 times.
Therea re many other exercises that you can try, but contact your doctor and a fitness trainer for assistance.
Exercises that you'll want to avoid include toe touches, sit ups, and leg lifts.
* Toe touches put a lot of stress on the disks and ligaments in the spine, and toe touches can overstretch your back.
* Sit ups can strengthen your core or abdominal muscles, but this can put a lot of pressure on the discs in your spine, especially if you use the muscles in your hips.
* Leg lifts can stregthen your abdominal muscles, but when lifting both legs at the same time, while lying on your back, can make the pain worse.
Something that you may want to try, is partial crunches. Partial crunches can help strengthen your back and stomach muscles. You'll want to lie with yoru knees bent and your feet flat on the floor; cross your arms over your chest, or put your hands behind your back. Tighten you stomach muscles to raise your shoulders off the floor; make sure to breathe out as you raise up. You do not want to lead with your elbows or arms, as this will put more strain on your neck. Repeat this 8 to 12 times, holding for a second each time.
Hamstring stretches can be beneficial to help stretch your legs. You'll want to lie on your back and bend one knee. Loop a towel under the ball of your foot and straighten your knee, pulling back on the towel. Hold this for 15 to 20 seconds 2 to 4 times a leg.
Wall sits can help build your core muscles and leg muscles, to in turn support your back and back muscles. You'll want to stand 10 to 12 inches from the wall, lean back until your back is flat against the wall, slowly slide down until your knees are slightly bent, keeping your lower back pressed into the wall. Hold for 10 seconds and carefully slide back up the wall. Repeat 8 to 12 times.
Therea re many other exercises that you can try, but contact your doctor and a fitness trainer for assistance.
Exercises that you'll want to avoid include toe touches, sit ups, and leg lifts.
* Toe touches put a lot of stress on the disks and ligaments in the spine, and toe touches can overstretch your back.
* Sit ups can strengthen your core or abdominal muscles, but this can put a lot of pressure on the discs in your spine, especially if you use the muscles in your hips.
* Leg lifts can stregthen your abdominal muscles, but when lifting both legs at the same time, while lying on your back, can make the pain worse.
| 33 |
| Vote |
subscribe to this blog
