Back Pain Sufferers: Six Exercises You Should And Shouldn't Do
Jim Hofman
If you suffer from back pain, you're certainly not alone. It's estimated that 40% of the population will suffer from back pain at some point in their lives. Most of these problems will center on the lower back, which seems to be an unfortunate magnet for aches and pains.
Most people have tried some form of exercise to ease their back problems. Exercise is a tried and true strategy for many problems, both physical and mental. However, people with back problems need to be especially cautious in choosing the proper exercises, lest they worsen their back condition. Let's take a closer look at some back exercises that will help - and potentially hurt - your back.
Three Exercises To Help Your Lower Back
1. Swimming: Swimming is one of the best exercises to help loosen and stretch your lower back. Further, swimming is an excellent cardio workout with no impact, pounding, or bouncing. Start slowly with just a few laps, and work your way up to 20 laps. Not only is swimming good for your back, it's one of the best for your heart and lungs.
2. Partial Curl: This exercise is fantastic for your back and your abs, and it's simple to perform. Lie on the floor or a mat with your knees bent and your feet completely on the floor. Now, push your lower back into the floor and curl up, with your arms stretched in front of you, until your shoulders are off the ground. Hold for five seconds and release. Try doing 3 sets of 10. The partial curl will tighten your core muscles, strengthen your lower back, and help flatten your abs.
3. Hamstring/Lower Back Stretch: This one is also easy to do. Lie on the floor with your left leg flat and your right leg bent at the knee. Now, lift your right leg and straighten it, locking your fingers behind your thigh (or calf if you're more flexible). Hold for 10 seconds and repeat with the left leg. You'll feel the stretch in your hamstring and lower back. For an advanced stretch, lift both legs straight up and hold the back of each leg, one hand on each leg. This stretch will really loosen your back, but be careful to start slowly and gently and work your way up as your back is gradually stretched.
Here's Three Exercises NOT To Do
1. Sit Ups With Legs Straight: Watching someone doing sit ups with their legs straight at the health club makes me cringe. Doing sit ups with legs straight is just about the worst thing to do to your lower back, short of improperly lifting a heavy object. The partial curl, as described above, is so much more effective for your abs, and much safer.
2. Hip/Oblique Twists: Also known as trunk twists, this is an exercise that's not good for people with back pain. Normally this movement is done in a herky jerky fashion, which twists the core and spine and can result in injury. There are much better exercises for your obliques.
3. Running Outdoors On Concrete: If you're a runner, it's probably difficult for you to avoid running on concrete. But if you've got back problems, be aware that running on concrete gives your back a real pounding. Try running indoors on a high quality treadmill, or at least on asphalt if you run outside. Asphalt has a bit more give and isn't as tough on your back, knees, and ankles.
If you suffer from back pain, a good rule of thumb is to avoid high impact exercise or any exercise movement that isolates and strains your back. You can still derive optimal benefit from cardio exercise via low impact alternatives such as swimming or indoor cycling. A little common sense and preventive maintenance should help you avoid further lower back pain and keep your back strong and healthy.
If you're suffering from lower back pain, there are specific strategies you can use, on your own, to eliminate your pain. For more information, recommendations, and simple strategies to resolve your back problems, be sure to visit our site dedicated to eliminating http://www.backproblems101.info ) lower back pain.
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