Research shows that exercise may be the best way to help alleviate back pain. Try these moves to get back in activity. Is your back bothering you? study shows that moving more can be the best medicine. Here is four ways to drive your back pain.
A recent study discovered that stretching is just as productive as yoga at reducing back pain.
Get an encyclopedia’s worth of stretches and physical exercises when you choose up a copy of The Big publication of physical exercises.
Stretching of any kind, if static (you hold the pose) or dynamic (you move through a entire range of motion), can help advance flexibility and decrease back-pain risk and symptoms.
- Try this move Half lunge
- Stretches hips, calves
- Stand with feet staggered, left leg in front. Bend front knee about 90 degrees and lower back knee a few inches from floor. Press right hip forward, feeling a stretch along front of hip. Hold for 20 to 30 seconds. Switch sides.
Yoga combines stretching with strength and balance poses, which help shore up weak muscles and release tight ones. It’s also a stress reliever; tension can lead to a tight back. (Find in video youtube: Take a peek at blindfold yoga)
- Try this move Child’s pose
- Stretches back; improves relaxation
- Sit on heels, knees hip-distance apart. Exhale and lower torso between thighs. Reach arms forward. Hold for about 30 to 60 seconds.
Physical therapists have long advocated doing traditional resistance training (using body weight only, bands, dumbbells, or machines) to improve strength and regain function, especially for everyday activities.
It stabilizes and strengthens your entire body. “Back pain can occur when muscles are not prepared for a certain movement, whether that’s lifting a heavy box or carrying a child,” says A. Lynn Millar, PT, PhD, a professor of physical therapy at Winston-Salem State University.
Try this move Body squat:
- Strengthens legs, glutes, core
- Stand with feet hip-distance apart. Bend knees, shifting hips back as if sitting into a chair, and lift arms. Hold for 1 count; return to start. Do 10 to 15 reps.
A small Canadian study found that patients with nonspecific lower-back pain who did a Pilates workout for 4 1/2 hours a week reported significantly less pain and disability 1 year after starting the program than those who simply followed a doctor’s care.
Pilates strengthens the core muscles that support the spine, decreasing your risk of injury. It also boosts flexibility, making it easier to move without pain.
Try this move Pelvic tilt:
Strengthens pelvic floor, deep abdominals; stretches lower-back muscles
Lie faceup on floor, knees bent, ankles under knees. Exhaling, gently tilt hips up slightly, keeping butt on floor and flattening spine. Hold for a few seconds, then inhale and return to neutral (starting) position. Do 5 to 10 reps.
Another moves that help to cure your back pain
“Lunges and squats help back pain more than “core” moves do.”
People with lower-back pain are often advised to strengthen their “core” – the hip, abdominal and glute muscles as a remedy. But a recent study of more than 475 college-age athletes found that doing sit-ups, pelvic tilts, squats, lunges, back extensions as well as barbel deadlifts and hang clean made people stronger but didn’t reduce their back pain.
This doesn’t mean people should abandon such core-strengthening exercises, says study leader Scott Nadler, D.O., director of sports medicine at the University of Medicine and Dentistry of New Jersey in Newark.
Because women in the study who had strong hip muscles did have less lower-back pain, he recommends focusing on those muscles by doing lunges and squats. Says Nadler, “You can do them anywhere and don’t have to buy anything.”