The link between lack of exercise and back pain
Many of the most common causes of back pain can be attributed to weak or out of condition muscles that make up the core muscle group.
The core muscle group includes muscles in the back, abdomen, buttocks and thighs. This group plays a vital role in protecting and supporting the position of the spine. Strengthening these muscles with targeted back pain exercises will enable them to better perform this support function and go a long way to prevent back pain.
Also, stretching movements targeted at the core muscle group will reduce the tightness of the back, buttock and leg muscles. Muscle stiffness and lack of flexibility can pull or push the spine out of alignment and lead to a range of nasty back pain conditions.
Should you do back pain exercises?
It is important to note that since there are many different causes of back pain you should always consult with a qualified medical practitioner to make sure that the exercises you do are appropriate for your condition.
With that said, let’s take a look at a great, low impact series of back pain exercises you can do in your own home without requiring any equipment.
Back Exercise 1 - Back Bend Movement
Always start your exercise routine with a good standing back stretch. This movement targets the abdomen and lower back muscles. Your own comfort and flexibility will dictate how far you can extend in this movement. Be careful not to overdo it when you first start out.
Back Exercise 2 – Side Bending Movement
This simple side bending movement will stretch out the muscles at the sides of the back and increase overall flexibility. After completing the first two exercises you should be starting to feel relaxed and warmed up.
Back Exercise 3 - Arm Lift
Next, grab a chair and complete this low impact arm lift exercise. This exercise will stretch the back and also help to correct your back posture.
Back Exercise 4 - Laying Down Side Stretch
Now its time to get down onto the floor. Lay out a mat or towel so that you feel more comfortable. This hip roll movement will stretch out the muscles at the sides of the back.
Back Exercise 5 - Elbow Supported Back Bend Stretch
Next, flip over onto your stomach and complete the elbow supported back bend stretch. This exercise is highly effective as it not only stretches the back but also strengthens the abdominal muscles.
Back Exercise 6 – Hip Extensions
Finally, complete a series of hip extensions. This movement is excellent for strengthening and toning the lower back muscles and is a great way to finish off your back pain exercise routine.
How often should I complete these back pain exercises?
To achieve good results I recommend you complete the back pain exercise series described above three or four times per week. Aim to alternate between one day of exercise and one day of rest.
You will experience a noticeable improvement in your back pain in as little as 4 weeks.
Want more information?
If you found these back pain exercises useful I recommend you check out the book Stop Sciatica Now by Pamela Kihm. Through the book, you can learn more about how gentle exercises and minor changes in body positioning can be effective treatments for eliminating back pain.
It’s a practical, easy to read book with a strong medical foundation that has helped many people overcome their back pain conditions.
Check out the book’s home page for more information.
This article is general in nature and does not represent medical advice. Always consult with a qualified medical practitioner before choosing a course of back pain treatment.
June 4th, 2008 at 6:38 am
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