Tag Archives: back pain and fitness
Back Pain – Exercises To Keep Back Pain Away
Back Pain also known as ‘dorsopathy’ which is a pain felt in the back that may originate from the muscles, nerves, bones, joints or other structures in the spine. According to the research studies done by the Orthopedic Surgeons it is believed that nearly 80% of people have experienced some type of back pain in their lives before they died.
The lower back pain is always caused by overusing or misusing the muscles in the lower back region. It is only exercise that can keep us away from lower back pain. In olden days the treatment for lower back pain was increasing the core strength thereby increasing the flexibility of muscles which are tight; this will provide a better stabilization of the spine. If your back thigh is weaker than the front it will make an uneven pressure on the front side of the spinal column. There are many exercises for muscles to right this imbalance which in turn provide stability and support to the spinal column. Deep breathing is one of the most effective exercises for the spine. Deep breathing usually helps the diaphragm muscles by acting as a support to the spinal column and lengthening the spine. This is excellent for lower back as it supports you while you walk or run.
Hips and shoulder muscles should also be included for the exercise, as they are known as the core muscles. Any imbalance in the core muscles can make back pain. Effective way through which you can maintain the core strength is breathing rather than doing traditional crunches and sit-ups. Tummy tuck and bridge lift reduce the back pain thereby strengthens the core muscles. The tummy tuck is the simple pelvic tilt which draws the abdominal muscle away from floor. This can be performed by simply lying face down the floor and squeezing your glutes which in turn strengthens the spine. Instead of putting the pressure on thighs, you should try to reach out to the tailbone down towards the heels.
For bridge, you can keep the feet on a bench or floor and scoop the pelvis upward. This makes your rib cage stay low and reduces the irritation on spinal muscles. This is a stress reliever as it helps to relieve the stress from back and focus mainly on muscle contractions.
Inorder to alleviate the pressure on the spinal column you can go for the lumbar side, hip flexor and calf stretches.
Lumbar side stretch brings the legs wide with knees bent, while you sit or stand in this position bring one hand down towards the foot facing inside thighs and other behind your head.
Hip flexor stretch brings one foot forward by bending knee in a 90 degree position while other leg will be on the floor right behind you with foot pointed up towards the ceiling. This helps to open up your back muscles near spine and hips. Similarly you can squeeze the glutes to deepen its stretch. On each breath and exhale you will feel the stretch on back leg, thigh front and hamstrings of front leg.
The last and final stretch is the Achilles tendon. It is considered to be the most hard pull on spine. To do this keep an object under your foot and lean your body weight forward. This has to be continued for 30 seconds by maintaining fluid breathing. Doing this will make you feel the stretch behind your knee and shin.
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Exercise And Back Pain- Flex Your Way Out Of Pain
Research and studies in America show that nearly 80% of the Americans have the problem of back pain. Orthopedic surgeon’s academies in America also believe that this is right and say that nearly 80% or more of them experience some kind of problem with their back before dying.
The traditional treatment is increasing flexibility of the muscles in the back, for back pain, especially lower back pain. It will stabilize the spine and will give better support to the spinal column, thereby ridding the body off back pain.
Muscles between the shoulders and hips are called core muscles. Imbalance of any of these muscle between the hip and the shoulders, can and will cause back pain. Also if your front thighs are stronger than your back thighs, an uneven pull will be produced on the spinal column’s front and this uneven pull will cause pain in the back.
There are many ways which are effective with which you can integrate your core strength training into the other exercises that you do regularly. Breathing deeply will use your diaphragm muscles and will lengthen your spine and will support your back better and is excellent for your back. It is also the principle used in the exercises against back pains.
The bridge lift and tummy tuck are the best ways to strengthen core muscles and reduce back pain. The tummy tuck is just a pelvic tilt. It moves, away from floor, the abdominal muscles and to do this, lie face down and to increase the strength of your spine, squeeze your gluts.
Reach your tail bone towards your heels instead of pressing your thighs. Repeat each exercise 15 times and until you are done with a few sets, keep alternating them.
Scoop your pelvic region upwards after placing your feet on the floor or a bench. Make sure your rib cage stays low to avid irritation in spinal muscles for bridge lift. It will help you relieve the stress that is exerted upon your back and to focus into the contraction of muscles in the hamstrings and glutes.
Some other exercises are calf lumbar side, hip flexor and calf stretches. They all help in alleviating the pull in the spinal column.
Hip flexor stretch
It is done by bringing a foot forward by bending a knee which is in a right angle, while the other leg is left on the floor on your backside and foot pointed towards the ceiling. This stretch will open your back muscles near the hips. You can squeeze your glutes also to deepen eh stretch every time you exhale. You must be able to feel the stretching of muscles in the back part of your leg, front thigh and hamstrings.
Lumbar side stretch
It brings your legs wide along with bent knees when you are sitting or standing. Bring one hand to your inside of the thighs and the other behind your head.
The Calf stretch
It opens your Achilles tendon. It is a pull that is indeed the most distant one that is exerted on the spine. For doing this, place any object below your foot and bring your body forwards, while maintaining a fluid breath. Hold your stretches for at least thirty seconds. After some time you will start to feel the stretches in your shin and behind your knees.
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