subject: Exercises For Back Pain [print this page] Do you suffer from back pain? If you do, you are not alone. Back pain is one of the leading reasons for people missing work today in the United States. It also is the cause of most work related injuries. This problem affects anybody regardless of their occupation. It doesnt matter if you are among those with physically demanding jobs or if you work at a desk for a living. The following Exercises for back pain will help you relieve your pain or avoid pain all together.
The best way to prevent back injuries is to be sure to stretch before lifting any heavy weights and if you can, start a weight lifting regimen to strengthen your back muscles.
Also it is very important that you keep in mind that the back injuries can be very serious due to the fact that back muscles are very sensitive and they may be severely injured if not careful. As with any other exercise program, please consult your doctor before starting these exercises for back pain relief.
These exercises target the lower back because this is the most common problem area. The exercises should be done on a daily basis. Be certain to change the sequence from time to time.
Side Bend
Standing with your arms at your sides and your feet slightly apart, bend your body to the left side running your hand down to the side of your leg. Bend your entire upper body at the waist as far as possible without straining. Stay in that position for 5 seconds and then straighten your body up. Now repeat this routine on the other side of your body. Perform this exercise 5 times on each side.
Knee to chest
Start the exercise by laying on your back on a flat surface. Bend one of your legs towards your chest and hold your knee with both hands. Pull your knee towards your chest while keeping the other leg and back flat against the floor. Maintain this position for about 10 to 15 seconds, then lower your leg until it is flat against the floor. Repeat this exercise with the other knee. Repeat sequence 5 times with each leg.
Wag the Tail
Start by going down on all fours facing down. Try to keep your shoulders still while moving your right hip slowly to the right as far as possible. Slowly return to the starting position. Repeat exercise to the left now. Repeat exercise five times on each side.
Upper back stretch
Using a stool, sit with your back and head against a flat wall. Stretch your arms toward the ceiling and hold them up for 5 seconds. Then, try to make your shoulders touch the wall. Hold this position for another 5 seconds. Lower your arms. Repeat exercise 5 times.
Hip Stretches
Start by getting down on all fours while keeping your neck straight parallel to the floor and looking down. Lower your head by bending your neck while at the same time you bend your right knee towards your head. Then raise your head up and stretch your right leg until it is parallel to the floor. Return to the starting position. Repeat the exercise with the left leg. Repeat sequence 5 times.
Perform these exercises on a daily basis and in no time youll experience improvement of your back condition. Your body will become more flexible and you will lower your chances of injuring your back. Do you have 5 to 10 minutes per day to perform these exercises for back pain relief? Of course you do!
