How To Safely Workout With Back Pain – People nowadays tend to go to the gym because of the latest trends on social media. Persons are looking for extreme exercise because of three reasons. First is to achieve good health, second is for ultimate body building and third is just for the thrill that you can do such kind of activity.
Exercise is good for everybody. But you must be responsible and look for the program that is suitable for your need. Learn how to manage the aching and lots of body pain especially when you are new to exercising.
Achieving healthy body goals cannot be seen overnight. Exerting a lot of effort and conditioning your physical and mental health is of great importance.
Stinging pain is not avoidable especially when you exercise. Your body adjusts just like how you adjust to your new activity. HALOHEALTHCARE.COM can help you find a handy equipment that can soothe lower and upper back pain so you can keep on achieving your health lifestyle.
Take a look at the list of EXERCISES THAT YOU CAN DO EVEN WITH BACK PAIN so you can measure your capabilities and consider switching from your old routine.
Partial Crunches
Most of the exercises worsen back pain and should be avoided when you have serious low back pain. Partial crunches can help improve your back and stomach muscles performance. Lie down with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten and put pressure to your stomach muscles and raise your shoulders off the floor. Exhale as you raise your shoulders. Never lead with your elbows or use arms to pull your neck off the floor. Repeat 8 to 12 times. Proper execution prevents too much pressure on your low back. Your feet, tailbone, and lower back should remain in contact with the mat at all times.
Hamstring Stretches
Lie down on your back with and bended knee. Hoop a towel under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a tender stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 times for each leg.
Wall Sits
Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, and then slightly slide back up the wall. Repeat 8 to 12 times.
Bird Dog
Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift. Lift and extend your opposite arm for each repetition. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don’t let the lower back muscles sag. Simply raise the limbs to heights where the low back position can be maintained.
Bridging
Lie down on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Repeat 8 to 12 times. Avoid arching your lower back as your hips move upward. Avoid overarching by tightening your abdominal muscles prior and throughout the lift.
Lifting Weights (not so heavy)
If performed properly, lifting weights doesn’t usually hurt your back. In fact, it may help relieve chronic back pain. But when you have acute (sudden) back pain, putting extra stress on back muscles and ligaments could raise risk of further injury. Consult your doctor first if this kind of routine is suitable for you.
Aerobic Exercise
Aerobic aims to strengthen your lungs, heart, and blood vessels and can help you lose weight. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body. Avoid any techniques and positions that can twist your body.
Some Pilates Moves
Pilates combines stretching, strengthening, and core abdominal exercises. Under the instruction of an experienced teacher, it may help some people with back pain. Be sure to tell your teacher about your back pain, because you may need to skip some moves.
Seated lower back rotational stretches
This is one of the most convenient kinds of exercise. Seated lower back rotational stretch helps relieve pain, working the core muscles and strengthening the lower back. Sit on a stool or chair without arms, keeping the feet flat on the floor. Twist at the core to the right, keeping the hips square and the spine tall.
