If you suffer with back pain frequently and are tired of taking medications in order to treat your condition, there are back pain exercises that you can perform that can help you to reduce the aches you may be feeling. Back pain can make performing the simplest task agonizing and learning how to manage the signs and symptoms of back pain with exercise will benefit you in a variety of ways.
Getting Started
If you are under the care of an orthopedic doctor or a physical therapist, they will recommend how long and what type of back pain exercises you should do for your particular case. If you are someone that suffers with moderate to mild back pain, performing back pain exercises from ten to thirty minutes a day three times a week, depending upon the severity may do a lot to relieve the pain.
1. Ankle Pumps- This is an easy back pain exercise to perform. Simply lie on your back making sure the small of the back is connecting with the floor and lift your ankles up and down slowly and gently. Repeat for ten repetitions.
2. Heel Slides- This back pain exercise also begins with you lying on the floor. Bend then straighten your knees slowly keeping heels close to the ground. Do this ten times as well.
3. Abdominal Contraction- Targeting and strengthening the muscles of the abdomen is vital to combating back pain. Lie on your back. With your hands resting below your ribcage, bend your knees. Squeeze and tighten the muscles of the abdomen, seeming to pull your stomach into your back. Do not hold your breath and hold this position for about five seconds. Relax and repeat this ten times.
4. Wall Squats- This is another simple back pain exercise to perform. Stand with your back leaning against the wall. Walk your feet about a foot in front of your body. Keep stomach muscles tight and slowly bend your knees to a forty five degree angle. Hold this position for about five seconds. Slowly stand upright and repeat ten times.
5. Heel Raises- This back pain exercise is simple and painless but very effective. Stand with your weight evenly distributed. Slowly raise your heels in an up and down motion. Repeat ten times. This will help to strengthen your calf muscles as well.
These are just a few of the back pain exercises that can be performed in a very short amount of time. It will not affect your busy schedule and doing them faithfully can have your back feeling better in no time. Even when you think your back pain is better, try to do these exercises at least once a week in order to keep up the progress you have made. You don't have to suffer needlessly with back pain, nor do you have to take the time to make and keep appointments with the chiropractor. You can effectively eliminate or reduce your aches with a few simple back pain exercises.
Hip and Lower Back Pain Tip #1
Back pain is one of the most common forms of bodily pain. It is estimated that eight in ten people will be affected by back pain. Amazingly, back pain is one of the easiest injuries to prevent. |
Hip and Lower Back Pain Tip #2
Believe it or not, cigarette smoking can increase a person's risk of developing lower back pain and sciatica. What's more, smoking can prolong the healing process which means that back injuries, surgery and bones will cause pain for a longer period of time. |
Hip and Lower Back Pain Tip #3
The best thing a person can do to keep his or her back healthy is to get regular exercise. In addition to a few muscle specific exercises that can be found by way of a simple web search, it has been proven that exercises geared toward balance and strength (like yoga) can help a person decrease his or her risk of falling and causing injury to the back muscles. |
