If you are suffering from back pain, exercise is probably the farthest thing from relief you can think of. But in fact, doing the right workout can not only relieve the pain in your back, but often will help prevent it in the future.
One of the most common causes of back pain is due to a lack of mobility. When the pain hits you, your first reaction is probably to stop doing what is causing the pain, which is usually moving. The muscles that hurt are tensed up and stretching them probably seems impossible. Don’t let your body fool you. If you just sit and wait for the pain to go away, the pain will just get worse when you do have to move.
So, let’s take a look at types of exercise that will help you loosen those sore muscles and get you on a path to a back pain free life!
*It is important to note, that it is a good idea to consult with a doctor before beginning any exercise routine.
Using Exercise To Stop Back Pain
When you are having back pain, it is important to know the right exercises to relieve it. It is possible to cause further issues if you workout incorrectly. The big thing is movement. You have to keep working those sore and tight muscles in order for them to loosen and strengthen.
Exercises to stop the back pain can also prevent future back pain, since you will be adding strength and flexibility. It is also important to note that when you exercise, you send additional blood flow through out you body. This delivers more nutrients and oxygen which will improve your over-all health along with pain relief.
What Exercises to Stop Back Pain Now?
Below are a few general exercises that will help with your back pain. While these are fairly common, it is a good idea to follow a regular routine that focuses on your back pain areas. There are dedicated programs that have been researched to strengthen back muscles. You can also consult with a doctor or chiropractor to get directions on the best back pain exercises for your situation.
Stretching For Back Pain
Stretching muscles, ligaments and tendons is a really important part of back strengthening. Whether you currently have back pain or not, regular stretching is a great activity for keeping your back pain free.
Stretching is an easy activity that can be performed several times a day. Set goals for each muscle group that help you see the improvement you are making. Try to reach a little farther and hold for a little longer each day.
Remember, if there is pain while stretching, stop and retry more slowly.
Important muscle groups for back pain stretching:
Gluteus Muscles – These are the muscles in your buttocks that support flexibility in your hips as well as your pelvis.
A good gluteus stretch for back pain consists of sitting in a straight back or folding chair. Move your bottom only forward several inches from the chair back. In that position, lightly press your feet against the floor. Now squeeze your gluteus muscles together, and hold for 5 minutes. You can do this pretty much anywhere. At your desk, while watching t.v. or outside, enjoying the fresh air.
Hamstrings – Muscles located in the back of your thighs. Your hamstrings help improve your posture.
To stretch your hamstring muscles, place one foot on a chair seat, keeping the other leg straight. Lean forward until your chest touches your bent knee. Hold this stretch for 20 to 30 seconds for each leg. This stretch is a good back pain exercise that does not require any equipment.
Piriformis – The piriformis muscle is the muscle that is known to irritate the sciatic nerve. When you feel pain in the buttocks that radiates from the back of your thigh to the base of the spine, it is caused by the piriformis muscle. This lower back pain is often referred to as “sciatica”.
To stretch the piriformis muscle, lie on your back, right knee bent upward. Grasp your right knee with your left hand, and pull the knee towards your left shoulder. Now, grasp your right ankle with your right hand, and rotate the ankle outwards.
This should be repeated on the left side as well.
Psoas Major – The mobility of your lower back is often limited by tight Psoas Major muscles. Often the cause of back pain, the psoas major muscle is the one that makes it difficult to kneel an to stand for extended periods of time.
One great way to stretch your Psoas Major is to kneel on your right knee and your left foot flat on the floor with your left knee bent. Rotate your right leg outward. Place your hand on the right gluteus muscle and tighten the muscle. Lean forward through your hip, but be careful not to bend the lower spine.
You should feel the stretch in the front of your right hip. Hold this position for 30 seconds.
Repeat with your left leg.
Exercise For Strengthening Lower Back Muscles
You can quickly relieve back pain and avoid it in the future by decreasing lower back stress. Exercising your lower back will help develop critical muscles in the abdomen, lower back, and gluteus.
While it is a good idea to go through a stretching routine everyday, it is important to take a few days off each week from strengthening exercises. This allows your muscles to recover and become stronger. If you still wish to exercise on your off days, choose other areas such as arms or legs. Walking is another good alternative.
Lower Back Strengthening Exercises
Begin by lying flat on your back. Relax your lower back, keeping it off the floor. Bend both knees. Pull your stomach toward your back while keeping your back relaxed.
As you breathe out, reach your arms upward. Gradually raise head and shoulders from the floor until your shoulder blades are no longer touching the floor.
Hold the position one to two seconds.
Relax back to the floor and repeat 8 to 12 times.
Remember, go slowly. If this is a new exercise for you, it will be difficult at first. Do not over exert yourself.
Back And Leg Strengthening
Your legs are very much part of the muscle system that is connected to your back. It is important to strengthen your legs along with your back in order to find relief from back pain. This exercise will help improve the strength and flexibility of both your legs and your back muscles.
Back and Leg Strengthening Exercise
Lie on your stomach, and push up off the floor with both hands, raising only your chest off the floor.
Keep your pelvis flat on the floor. Bend your back as far as is comfortable while still stretching the lower back and hamstring muscles.
Hold for 8 to 10 seconds.
Lower your chest back to the floor and repeat 8 to 12 times.
Finding relief from back pain is not an overnight process. It can take several days or even weeks to build up the sore muscles. One way to maintain a strong, pain free back is to follow a program dedicated to strengthening back muscles.
If you would like to use one of the best, here is a link to a program that was developed to help back pain sufferers overcome their struggles.
This program not only helps you strengthen your back, but uses a great routine to help you relieve the pain you may currently have.
They also offer some great bonuses with the program that help support you throughout the journey to a pain free back. I highly recommend it for anyone who has struggled with a sore back.
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