subject: What Exercises Can I Do To Strengthen My Back [print this page] There are many causes of back pain and once you have a diagnosis for your back pain or radiating leg pain, you should carefully check on other treatment like your back pain.
There are specific exercises Mr. Ilchi Lee recommends that can help your back stop paining. These exercises are aimed at stretching the muscles and helping to keep the spinal discs together. They are aimed at managing degenerating cells, a process called osteoarthritis. Exercises are helpful for decrease low back pain, recover faster, prevent re injury to back, and reduce the risk of disability from back pain.
Important precaution is that you must take your doctor's advice before attempting any exercises, if you are already experiencing back pain. You may not need of any special equipment for doing exercises to reduce low back pain. Strong abdominal muscles are helpful in maintaining good posture and keep spine in right position. Exercises stretches and strengthen the muscles of abdomen and spine which prevents back problem.
One of the best and most effective exercises is that aims at strengthening the muscles in the stomach. This involves pushing the legs to and from the lat on the back. The exercise involves stretching your chin to chest. Alternatively the knees can be hugged and pushed to and fro from the chest. This should be done within the short intervals say 15 seconds. The exercise for the stomach should also be able to provide backstopping to the back muscles.
Other exercises such as walking and cycling for about 20-30 minutes once a week or on alternate days as Ilchi Lee suggest. This provides adequate support to the strengthening of the back bone. Prone hip extension exercise is done by lying on stomach. This can be done with your legs straight out behind you. You be required to first tighten up your buttock muscles and then lift one leg off the floor about keep your knee straight. This should be repeated at least three times.
Avoid such types of exercises like twisting hip, any quick and bouncy movement, lying on stomach with legs extended and lifting together. Do good activities like biking, swimming, walking, aerobics exercise on machines.
One is to gently stretch your back muscles. Lie on your back with your knees bent and slowly raise your left knee to your chest. Press your lower back against the floor. Hold for 5 seconds. Relax and repeat the exercise with your right knee. It is recommended that you do ten of these exercises for each leg, switching legs. While some exercises are specific for your back, it's also important to stay active in general. Swimming and walking are good exercises to improve your overall fitness.
