Your back, just like the rest of your body, you will need regular exercise to be healthy and strong. It needs a regular fitness regime to keep it at peak efficiency.
Back pain involves the practice of not just your back muscles, but also for those who support your back. Abdomen and thigh muscles are in the second group. You want to practice both groups to avoid or alleviate back pain.You can also add healthy fish oil in your daily diet to Lubricate your joints; this is particularly important as you age, because the aging joints become more susceptible to painful problems.
Back Pain exercise you can do at home
A good physiotherapist or chiropractor will be able to learn many useful exercises to reduce back pain, but these five will get you started.
1. Back, hip and leg muscles. Stand with your back against a wall.Place your feet shoulder width apart, your hands on your hips. breathe in deeply and evenly and now as you carefully back down the wall until your knees are at an angle of about 90 degrees. Count to five, and then carefully and slowly slipping back to your original position. Repeat five times. This will stretch and strengthen important back, hip and thigh muscles.
2. the abdomen muscles. Lying on your back on the floor.Fixed place your feet flat on the floor; Knee should be bent and up towards the ceiling. Lean forward until your bust, leave the word, try to touch on your knees with both hands. Hold the position that you count to 10. Relax and repeat 5 times. This will strengthen the abdominal muscles that support your back.
3. the Back muscles. Standing with hands on hips, feet slightly apart. Moving your hand back into the small of your back.Store your knees Gently bend backwards at; the waist as far as you can. Be careful not to bend so far that you increase your back pain. Hold the curve for 2-3 seconds. Back to your normal position. Exercise back pain will strengthen the muscles in the back. It will also loosen tight back muscles.
4. hip and back muscles. Use a direct back kitchen or Strip Chair for this exercise. At the back of the Chair, the Chair back with both hands. Lift one leg and back, to keep his knee straight.Return the slowly moving and lifting other leg up and back in the same way.Repeat 5 times with each leg; this session will strengthen hip muscles that support your spine, and back muscles themselves.
5. Back and hip muscles. You may have a quilt for you for this. Lying face on the floor, tight muscles in your legs and raise it from the floor; Hold the leg as you count to ten, and then lower it slowly in the floor.Lifting the other leg, count to 10 and lower it slowly in the floor.Repeat 5 times with each leg to give additional strength to your back muscles and hip muscles that support them.
CAUTION: Back Pain Exercise requires Warm-up!
You've heard it before, but this word of caution is important.Before you begin your back pain exercise, talk with your doctor what you plan to do; you might want to display these exercises to him or her and get advice; Then enter the time allotments to exercise regularly, at least every other day.
Back pain exercise requirements heated, so schedule at least five minutes at the beginning of your exercise period for this. warming up lowers blood pressure, improves blood flow to the heart, increases muscle temperature and makes the muscles more flexible.Warm up with some kind of slow, rhythmic motion.Walking is a good heating for exercises that back pain; Use an easy walking pace, inhalation and exhaling evenly and deeply sending oxygen to your muscles.
Back pain exercise has benefits for the rest of the body also. remember your spine as the main core of a healthy body; by providing simple, low-impact exercise every day or every other day, you will strengthen your muscles, preparing them to protect and support the painful area throughout the day.
Get even more help for back pain
While the back pain is a long term solution to your back pain, you want to reduce your pain right now; you do not want to wait, you want the treatments that will provide relief while you make muscles stronger.
2007, Anna Hart. Anna Hart invites you to read more of her articles about back pain at http://www.backpainreliefblog.com. you'll read about back pain treatments, you can do at home and natural way to get back pain relief.
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