Many peoplethink treating a backache means going to bed or taking it easy, but that just isn’t the case anymore. According to the Mayo Clinic, most acute back pain resolves itself within a few weeks with home treatment, and believe it or not, bed rest is not one of them.
Exercise is one of the best ways to get rid of back pain and keep it from returning. But there are some types of workouts for back pain that are more beneficial than others.
If you have an injury or degenerative disease (such as osteoarthritis), most cases of back pain can be reduced with regular exercise and tailored workouts. Exercises such as stretching, strengthening, and conditioning can result in stronger muscles that support the spine and your body’s weight. When your body’s skeleton is supported, you are less likely to suffer injury and back pain.
Studies show and have been proven that when back pain sufferers start a regular exercise program, including resistance exercise or strength training, they are more likely to have less pain, and be able to return to work and be active again.
Here are five ways workouts for back pain can help:
- Strong muscles give support to the back.
- Strong core muscles improve posture.
- Increased flexibility aids in movement.
- Stronger bones prevent fractures.
Exercise boosts natural endorphins (chemicals (hormones) your body releases when it feels pain or stress. They’re released during pleasurable activities such as exercise, massage, and eating. Endorphins help relieve pain, reduce stress and improve your sense of well-being, https://my.clevelandclinic.org/health/body/23040-endorphins).
Types of exercises for back pain
- Daily activities such as housecleaning and gardening
- Low-impact aerobics
- Resistance exercises
- Stationary cycling
- Stretching exercises
- Swimming
- Tai chi
- Walking
One of the worst mistakes is trying to do too much too soon. Always leave time for warm-up and cool-down before and after workouts for back pain. The good news is that back pain can be prevented. What leads to back pain is improper body mechanics such as incorrect posture or lifting heavy objects with your back and not your legs. Knowing this, be aware of how you sit, lift, bend, twist and walk. And always consult your doctor prior to starting any back exercises or workouts.
Strengthening Your Core
An example of a safe strengthening exercise for the core is the pelvic tilt. To do this exercise, first lie on your back with your knees bent try and tighten your stomach muscles until you can press the small of your back flat against the floor. Hold the press for about five seconds and repeat up to 10 times.
Stretching exercises
A couple of examples of stretching exercises are the knee-to-chest and the hamstring stretch.
To do the knee-to-chest exercise, lie on your back with your knees bent and feet flat on the floor. Bring one knee up to your chest and use your hands to pull the knee close to your body while flattening out your back; then repeat with the other knee.
The hamstring stretch is done from the same starting position. Pick up one leg with both hands placed behind your knee and then straighten your lower leg. These stretches should be held for about 20 seconds and repeated five times. Be sure to warm up before you start any workout routine or exercise.
I hope this helps people with back pain and helps them stay fit and relieve as much pain and soreness as possible. Just make sure you warm up properly first and take it slow to start, and be mindful of your posture.
Thanks for reading my blog and I hope you stay safe and live a happy, healthy life.
Take Care,
Darren
Harmony Shift 