Get Up and Get Active to Help Your Back Pain
Suffering from a back pain may want you feel like resting and resist any movement that may cause more pain, but moving your back is good for healing your back. With movement of your back means exercise for your lower back in order to release the tension from the muscles. Exercises for lower back pain can strengthen back, stomach and leg muscles and supports your spine, relieving back pain.
Therefore, get up and get active to help your back pain!
We bring some exercises to make you aware which exercise is good for you back and which one is not. But remember, always consult your doctor before doing any exercise, some may not be recommended and can be harmful.
Avoid- Toe Touches
Standing toe touches put greater stress on the disks and ligaments in your spine and also over stretch lower back muscles and hamstrings.
Try- Partial Crunches
Partial crunches can help strengthen your back and stomach muscles.
How to do it : Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor. Breathe out as you raise your shoulders.
Avoid- Sit Ups
Sit-ups can strengthen your core or abdominal muscles however, most people tend to use muscles in the hips when doing sit-ups. Sit-ups may also put a lot of pressure on the discs in your spine.
Try- Hamstring Stretch
Lie on your back and bend the knee of the leg that you want to stretch. Loop a towel under the ball and toes of that foot and hold the ends of the towel in your hands. Straighten your knee and slowly pull back the towel. You should feel a gentle stretch down the back of your leg.
Avoid- Leg Lifts
Lifting both legs together while lying on your back is very demanding on your core. This exercise can make back pain worse.
Try- Wall Sits
Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, then carefully slide back up the wall.
Some exercises that you can try:
Press-up Back Extensions
Lie on your stomach with your hands under your shoulders. Push with your hands so your shoulders begin to lift off the floor. If it's comfortable for you, put your elbows on the floor directly under your shoulders and hold this position for several seconds.
Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift.
Knee to Chest
Lie on your back with knees bent and feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor, and hold for 15 to 30 seconds. Then lower your knee and repeat with the other leg. Do this 2 to 4 times for each leg.
Lie on your back with knees bent, feet flat on floor. Tighten your stomach by contracting it as though you were preparing for a punch. You’ll feel your back pressing into the floor, and your hips and pelvis rocking back. Hold for 10 seconds while breathing in and out smoothly. Repeat 8 to 12 times.
Lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Repeat 8 to 12 times. Avoid arching your lower back as your hips move upward. Avoid overarching by tightening your abdominal muscles prior and throughout the lift.
Image sources- https://www.webmd.com/back-pain/ss/slideshow-exercises
Make sure that a proper warmup and stretching is done before any exercise to avoid any harmful pain or muscle tear.
For any queries related to any spine disorder, contact us today.