Generally, your postures, body movements, and your ability to bear the stress or pressure attach great importance to the health of your back pain.
Many sufferers may think that a long bed best is good for their back pain relief. Actually, it is weak abdominal and back muscles are the main cause for most back pains. Therefore, a long-term best rest is not a good choice. In most cases, your doctor may suggest you to do slightly physical activities along with some effective medications or other treatments. Properly physical exercises not only contributes to the pain relief, but also it can avoid the pain occur again. Generally, most doctors or therapists will treat their patients like this: properly exercises along with some relief medications.
There are lots of typical exercises within in your choices for back pain relief, such as stretching and strengthening exercises, flexing, and endurance training. However, you’d better to seek advice from your doctor before you begin to do it, because not all theses exercises work on you. If improperly, it will do more harm than good.
A Typical Exercise Program in Relieving Your Back Pain
In most cases, back pains are caused by the weak back muscle. The typical exercise program is to strengthen the back and support muscles. However, you’d better to seek advice from your doctor if you have injured your back or have other health problems such as osteoporosis. Your doctors will suggest you which exercise works on best.
If you have no severe spinal symptoms, it is good for you to begin a gentle stretching and strengthening program routine.
1. In Relieving Back Pain
The critical point is to contract abdominal and stretch the back muscles. Firstly, lie down on your back, bending your knees and placing your hands under the ribs. Secondly, tighten your stomach muscles to compress the ribs toward the back with free breath. Thirdly, keep your muscles contracted for about 5 seconds and then release. To get better effects, you’d better to repeat at lease 10 times every time.
2. To Avoid Back Pain
Daily proper exercises are good for your health although you may not back pain any more. Doing proper exercises can contribute to improve your potential poor postures and to avoid the back pain occur again. For example, your standing posture can be improved by curling against the wall. Firstly, stand with your back against the wall, with your feet about six inches away from the wall. Secondly, bend your knees and drop your head and shoulders. Finally, pull your stomach in and raise one vertebra at a time against the wall slowly.
3. To Avoid Back Pain
Generally, weak abdominal muscles are the main cause of the back pains. So developing strong abdominal muscles is important for the back pain patients, and your doctor may suggest you to do some exercises. A diagonal crunch is a good choice since it not only can strengthen the stomach muscles but also prevent tummy from sagging. Firstly, lie on your back and put your hands behind your head, and then bring the knees to your chest at right angles to the waist and cross your feet at the ankles. Secondly, exhale slowly when raising your trunk, and move your right elbow to the left knee as possible as you can and then to lower your trunk slowly. Thirdly, exchange with the left elbow and the right knee. Do repeat this movement at lease 10 times every time.
In order to improve your health condition, stamina-building exercises, such as aerobics, are good choice. You’d better to consult with your doctor before you are going to do it since these exercises are more rigorous, and should be start slowly. Generally, the effect will be more obvious if you insist on warming up before exercises and cooling down afterward. Some aerobic exercises, such as walking, jogging, bicycling, or swimming will also increase your physical condition.