exercises

The Best Back Pain Exercises To Keep You Kicking

Back pain exercises may be painful when you start off. Don't let that make you wary. Muscles those are unused for sometime get weak. Proper diet along with gentle exercises can strengthen muscles and make them flexible and toned. The idea is to begin small and slowly increase your exercise regime. A short walk is a good starter. Gradually move on to gentle stretching exercises. Yoga is also highly effective if practised under a trained teacher.

Please note that it is important to warm up before exercising. Clothing should be comfortable. If pain is extreme, stop and consult the therapist.

Also, remember exercising releases endorphins which have pain reducing effect. On that hopeful note, here's a list of back pain exercises that really work.

Pull The Knee:

Sit straight on a chair. Raise the right knee, clutching it in your hands. Breathing in, pull it towards the chest. Feel the stretch on your back. Breathing out, bring the knee down. Repeat with the right knee. Do it 5 times each knee.

Next, lie on the floor. Fold both knees. Hold them in your hands. Breathing in, bring them towards the chest. Feel the tension. Release the knees while breathing out.

Lean Forward:

Sit up on a chair. Breathe in. Lean forward, keeping the back straight. Feel the tension on your back. Exhale and lean forward some more. Repeat a few times. It's the easiest among back pain exercises.

Hamstring Stretch:

Lie face up on the floor. Bend the right knee. Hold behind the bended knee with both hands. Straighten the leg. Feel the stretch behind the thigh. Hold the position counting till 15. Bring the leg down. Repeat with the left leg. This should be done about four times on each leg. It's excellent for the lower back.

Stretch Like A Camel:

Get on the hands and knees position. Keep the palms on the floor, hands below shoulders and knees below hips. Breathe in, lift the head and hip upwards, with the stomach tending towards the ground. Hold position while counting till 10. Breathe out as you regain original position. Repeat the exercise 5 times. Get a back as sturdy as a camel's.

Stretch Like A Cat:

Get on your hands and knees once again with palms on the floor right below the shoulders and the knees below the hips. Breathe in. Breathe out as you curve the back towards the ceiling, keeping the hips down, head down and chin in. Count till 10. Do it 5 times.

Be A Cobra:

Lie on your stomach. Bend arms keeping palms level with the shoulders. Putting the weight on the palms, breathe in as your raise your upper body, arching the back and looking up at the ceiling. Hold position. Count slowly till 5. Breathe out as you come back to the flat position on the floor. Repeat thrice.

There are many more effective back pain exercises. A physiotherapist is the right person to guide you on what's best for your condition.

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