The National Institute of Health has estimated that 4 out of 5 Americans suffer from back pain at some time or the other in their lives. Back pain afflicts a person suddenly and without giving any prior symptoms. When affected, one must use their body’s own healing ability to combat the pain, instead of preferring medicines, and strengthen their body through back exercises. Back exercises, such as acupuncture, massage therapy, chiropractic, osteopathic care and certain other physical exercises are safer ways of treating back pain.
Basic Guidelines for Back Strengthening Exercises
Back exercises are one of the better ways to relieve yourself from back pain and lead a healthy life. It is important to ensure that exercises are worked within a range of motion, so as not to further strain the painful back. In case you experience pain while doing some stretching steps, stop exercising immediately. Avoid sudden movements and jerks when performing back exercises, even though it maybe hard to perform the steps in a slow and controlled motion.
People suffering from lower back problems face various problems while working out. It is important to get into an exercise routine gradually and build muscle power. Always performing back exercises after consulting your trainer. It is also important to understand that back pain doesn’t develop overnight and hence restoration of the back will also take time.
One of the back exercises that gently stretches your back muscles is:
lie on your back with knees bent.
Slowly raise your left knee to your chest, while pressing your lower back firmly against the floor.
Remain in position for 5 seconds.
Relax; repeat the exercise with your right knee.
Repeat this exercise 10 times for each leg.
Another great exercise to release tight back muscles is to sit in a squat position. I know what does a squat have to do with my tight back? you may be asking. Well a large amount of the time it may not be your back that is tight but your hamstrings and butt muscles and this sitting exercise releases those muscles, try it!
Find something to hold to if you need it.
put your feet a little wider than should width apart, pretend you need to fit your butt between both ankles.
Slowly lower yourself past 90 degrees and relax, do not hold the squat position, the goal is to relax in the squat position as low as possible.
Remain in position for 2mins, goal is 10mins but that will come over time.
When you want to get up do so slowly pushing through your heels, use your arms if you are holding on, or just roll back on to you butt and straighten your legs out.
Stay there for about a minute or so to allow your body to recover. Repeat as many times a day as you wish.
Faster, Better, Stronger!