Back Exercises for Lower and Upper Back Muscles that Will Strengthen and Stop Pain
One of the most common and most debilitating ailments is
back pain, and specifically lower back pain. Because the spine
is central to everything we do, even ordinary daily activities
such as sitting, driving or carrying things can cause
compression in the vertebrae of the spine or neck, and
accompanying pain in those areas or in other areas of the body.
Suffering a back injury can out you out of commission for
awhile. Back injury makes the rest of the body more vulnerable,
as someone with a back injury finds it difficult or impossible
to exercise normally.
Reducing Back Pain with Stretching Exercises
Strength training for the upper
and lower back is often prescribed to reduce back pain: if
you strengthen the muscles of the back, you're less likely to
injure them in everyday activities. You may start with gentle
stretching, move on to exercises that tone the muscles of the
back, and gradually add weight work to increase the work your
back can handle. Yoga is great for minor back pain relief
because it stretches, tones and strengthens your muscles with no
jolting or heavy lifting. A typical Pilates workout includes
exercises that stretch the back and tighten the abs, increasing
your core strength and reducing strain on the back.
Back Pain can Effect Other Areas of the Body
If your pain is more serious, or if you find yourself with
leg, shoulder or neck pain, a trip to physical therapy may be in
order. Sometimes back pain appears in a different part of the
body: called "referred pain", it sometimes surprises sufferers
that, in order to cure their leg pain, they have to do back
exercises. But because our nerves all run through the spine,
damage or stress to a nerve in the back can show up as pain in a
different location. Therapy systems like the McKenzie exercises
can deal with referred pain: find a McKenzie expert online at http://www.mckenziemdt.org.
Back Rehab After Surgery or Injuries
If you've suffered a back injury like a slipped disk or
crushed vertebra, you may face surgery and rehabilitation. Rehab
can help by providing corrective support such as lumbar
supporting furniture, ergonomic chairs or braces. Returning to
fitness and health after surgery takes perseverance, and you may
be tempted to skip the back exercises in favor of painkillers,
but don't do it! You'll just be trading one problem for another.
Use every method you have to keep moving: check into water
fitness, which can strengthen and give you a great workout
without the risk of added injury. Because water exercises are no
impact, the strain is lessened throughout the body, making them
ideal for people who want to exercise but who also need support.
Swimming has long been considered an excellent exercise for back
pain, as all the muscles are worked without the jolts and
pressure associated with exercise on land.
Continue reading the next aerobics article on core ab & back stability exercises
Click to Add this Fitness Article on Your Favorite Social Media