Exercise For Back Pain Relief: Good Or Bad?
Many of us feel that when the back hurts it is better to let it have as much rest as possible. Exercising during back pain is considered to be something that must be avoided. This notion is understandable because one feels that burdening one’s back with excess activity might damage the back further. However, what is not realized is that exercise is a part of the process of healing.
Fitness activities do not damage the back but they help the discs to get nutrition by exchange of fluids. A lack of exercise makes the discs degenerate. That is one thing that back exercise does not allow. Another advantage is that the exercise builds the supporting back muscles. These muscles take much of the load and thus relieve the spine, which prevents injuries to the spine.
If you have undergone a back surgery, mild back exercises would help the muscles gain strength and you could recover much faster.
Basically, the primary purpose of exercising one’s back is to build strength and improve flexibility. The key here is that you should not overdo them. There is quite range of exercise for you to choose from. Some of them are backward bending, hip extension, press ups, pectoral stretch, side bending etc.
The ‘dead lift’ is one of the best back exercises. However, it is not recommended for everyone because though it strengthens the back better than most of the exercises, but it needs quite a considerable strength and needs to be done with precision. If it is not done properly it may result in injury. Besides, it is one of those exercises that leave one exhausted after the workout. Therefore, it is important that if you decide to go for a ‘dead lift’ workout, make sure that you do it under the supervision of an expert. Another important thing is that you should start light. Do not start lifting heavy weight right away because that may injure your back.
Now comes the rest part. Give yourself proper rest because muscles need rest to recuperate and that’s how they gain strength. So, if you do not take proper rest, chances are that you might not derive as much strength from your workouts as you otherwise could. Exercise is the best way to have a healthy back. Start today.
Ashish Jain
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3 Responses to “Exercise For Back Pain Relief: Good Or Bad?”
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What are some good exercises to help relief back-pain with ankylosing spondylitis?I have ankylosing spondylitis and was taking enbril but due to insurance issues can no longer afford it what are some exercises I can do to keep on top of my lower back inflammation?
Here are two good back exercises that should help you get some relief. The second one you can do all the way to the end of your tailbone if you want:
Back:
Place your left hand on your left knee. Place your right hand over your left shoulder and with your fingertips find the muscle next to your spine. Press on it and hold. Relax, take a deep breath and exhale and don’t tense up any part of your body. After about 30 seconds there should be a release happening and when it does slowly lower yourself forward onto your right leg. If you can lean over the outside edge of your leg it will be better for your release. Continue holding for a total of one minute. Then release but rest your body there for one minute longer. Then reverse and do the right side.
For lower back, on the buttocks:
Put both hands behind your back and place them on the muscles alongside your spine and press on them and hold. Now relax, take a deep breath and exhale and don’t tense up any part of your body. When the release starts to happen, slowly lower yourself forward as far as you can go. Then release the pressure but hold your body there for one minute longer.References :
Core training has been shown to reduce back pain but I am not sure if these core exercises are effective for your specific condition. Several sample exercises are provided at the end of this article.
http://www.gomoji.com/pages/article_detail/31.php…
You probably know this but icing helps inflammation.References : http://www.gomoji.com