Lower back pain
http://www.webmd.com/back-pain/lower-back-pain-10/tips-for-a-healthy-back
http://www.webmd.com/back-pain/lower-back-pain-10/slideshow-exercises
Note:
Whenever you exercise, don't forget to take time to breathe. Deep breathing and relaxation training improve oxygen flow to your muscles. They're also great ways to relieve stress, which can cause muscles to tense up and trigger low back pain.
1. Partial crunches can help strengthen your back and stomach muscles.
Breathe out as you raise your shoulders. Don't lead with your elbows or use arms to pull your neck off the floor. Hold for a second, then slowly lower back down. Repeat 8 to 12 times. Proper form prevents excessive stress on your low back. Your feet, tailbone, and lower back should remain in contact with the mat at all times.
2. Hamstring Stretches
Lie on your back and bend one knee. Loop a towel under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 times for each leg.
3. 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. Repeat 8 to 12 times.
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4. 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.
5. Bird Dog
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. Try lifting and extending your opposite arm for each repetition. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don't let the lower back muscles sag. Only raise the limbs to heights where the low back position can be maintained.
6. 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.
7. Pelvic Tilts
Lie on your back with knees bent, feet flat on floor. Tighten your stomach by pulling in and imagining your belly button moving toward your spine. 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.
8. Bridging
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
9. Lifting Weights May Help
Done properly, lifting weights doesn't usually hurt your back. In fact, it may help relieve chronic back pain. But when you have acute (sudden) back pain, putting extra stress on back muscles and ligaments could raise risk of further injury. Ask your doctor whether you should lift weights, and which exercises to avoid.10. Aerobic Exercise
Aerobic exercise strengthens your lungs, heart, and blood vessels and can help you lose weight. Walking, swimming, and biking may all help reduce back pain. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body. Avoid any strokes that twist your body.
11. Some Pilates Moves
Pilates combines stretching, strengthening, and core abdominal exercises. Under the instruction of an experienced teacher, it may help some people with back pain. Be sure to tell your teacher about your back pain, because you may need to skip some moves.
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http://www.webmd.com/back-pain/lower-back-pain-10/back-exercises
But once you've relieved the worst of your low back pain with medication, ice, or another treatment your doctor recommends, getting into a regular workout schedule is actually one of the best ways to speed your recovery. It can also help prevent future episodes of low back pain.
So what exercises can help your back pain? Strengthening and stretching exercises help keep the muscles, joints, ligaments, and discs that support your back limber and healthy.
In fact, one study found that men and women with chronic low back pain who worked out with weights four days a week had 28% less pain and 36% less disability than people who didn't exercise as often.
Your doctor may recommend that you do back exercises once or twice a day for 10 to 30 minutes at a time while you're recovering. Try to work up to at least 30 minutes of moderate exercise every day.
Strength training exercises can help you build stronger muscles, especially the core muscles of the abs, lower back, pelvis and hips, which support your back. Isometric exercises, in which you contract the muscle and hold it (for example, by pressing against a wall) may be easier than lifting weights for some people with lower back pain. Adding an exercise ball to your routine can help stabilize your core while you exercise. A specific type of exercise that strengthens and helps you gain more control over your trunk muscles (called motor control exercises) appears to be especially good for combating low back pain and disability.
Stretching keeps your muscles more flexible, so you're less likely to injure them. It also can relieve tight spots in your back and elsewhere in your body, and improve your range of motion. Remember to move slowly into and out of each stretch while breathing deeply. Try to hold each stretch for at least five seconds. Never stretch past your limits. If it hurts, stop.
Yoga, with its series of poses that incorporate stretching and strengthening, can be good exercise for low back pain. According to studies, taking yoga classes can improve low back pain and function better than conventional treatment alone. And if you've been feeling down about your achy back, yoga might even improve your mood.
Aerobic exercises, such as walking, biking, or dancing, get your heart pumping, increase your cardiovascular fitness, and keep your body in overall better health. Sometimes non-impact aerobic exercises like swimming are easier and more comfortable for people with low back pain.
Whenever you exercise, don't forget to take time to breathe. Deep breathing and relaxation training improve oxygen flow to your muscles. They're also great ways to relieve stress, which can cause muscles to tense up and trigger low back pain.
It helps to have a physical therapist get you started on your new routine. They can make sure you're doing the exercises properly and monitor your progress. Physical therapy sessions can help you learn how to stretch and strengthen your back muscles -- and the muscles that support them -- correctly. Your physical therapist will also teach you how to stand and sit to prevent strain and pain.
When you first begin your exercise program, go slowly and follow these tips:
So what exercises can help your back pain? Strengthening and stretching exercises help keep the muscles, joints, ligaments, and discs that support your back limber and healthy.
In fact, one study found that men and women with chronic low back pain who worked out with weights four days a week had 28% less pain and 36% less disability than people who didn't exercise as often.
Your doctor may recommend that you do back exercises once or twice a day for 10 to 30 minutes at a time while you're recovering. Try to work up to at least 30 minutes of moderate exercise every day.
Exercises for Low Back Pain
According to research, strength training and stretching may be the most effective low back exercises.Strength training exercises can help you build stronger muscles, especially the core muscles of the abs, lower back, pelvis and hips, which support your back. Isometric exercises, in which you contract the muscle and hold it (for example, by pressing against a wall) may be easier than lifting weights for some people with lower back pain. Adding an exercise ball to your routine can help stabilize your core while you exercise. A specific type of exercise that strengthens and helps you gain more control over your trunk muscles (called motor control exercises) appears to be especially good for combating low back pain and disability.
Stretching keeps your muscles more flexible, so you're less likely to injure them. It also can relieve tight spots in your back and elsewhere in your body, and improve your range of motion. Remember to move slowly into and out of each stretch while breathing deeply. Try to hold each stretch for at least five seconds. Never stretch past your limits. If it hurts, stop.
Yoga, with its series of poses that incorporate stretching and strengthening, can be good exercise for low back pain. According to studies, taking yoga classes can improve low back pain and function better than conventional treatment alone. And if you've been feeling down about your achy back, yoga might even improve your mood.
Aerobic exercises, such as walking, biking, or dancing, get your heart pumping, increase your cardiovascular fitness, and keep your body in overall better health. Sometimes non-impact aerobic exercises like swimming are easier and more comfortable for people with low back pain.
Whenever you exercise, don't forget to take time to breathe. Deep breathing and relaxation training improve oxygen flow to your muscles. They're also great ways to relieve stress, which can cause muscles to tense up and trigger low back pain.
The Right Way to Do Back Exercises
As you get ready to launch a lower back exercise program, don't go it alone. See your doctor or an orthopedic specialist to help design a workout program that works for you.It helps to have a physical therapist get you started on your new routine. They can make sure you're doing the exercises properly and monitor your progress. Physical therapy sessions can help you learn how to stretch and strengthen your back muscles -- and the muscles that support them -- correctly. Your physical therapist will also teach you how to stand and sit to prevent strain and pain.
When you first begin your exercise program, go slowly and follow these tips:
- Start with as little as 10 minutes of a gentle workout daily. Gradually work your way up to longer and more intense workouts, but always be conscious of your limits.
- Avoid any exercises that can aggravate your low back pain, including straight leg sit-ups, leg lifts while lying on your back, or lifting heavy weights above your waist.
- Never work out to the point of pain.
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