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Exercise is very good for you, as you no doubt already know, but it's especially beneficial for lower back pain treatment, if you adopt a handful of user-friendly rules of thumb, and practice the low impact routines. Here's a list of easy and effective exercises that will probably help relieve back pain and offer some welcomed chronic back pain relief:
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Shift and lift: The "shift and lift" is an easy exercise that will beef up the muscles in your lower back and buttocks (in particular) while sitting at your desk. This is therefore something that you can practice while sat at your desk, because of the nature of the 'lifting' factor of the exercise, I would not really recommend that you do this if your peers are watching you, for example. It might make them think there is something wrong with you!
Regardless of that, this is a great exercise for preventing stiff or aching muscles that could result from sitting in the same position for an extended period of time, and it strengthens those muscles too!
Start off by sitting down in a comfortable but upright chair, relax and then clench the muscle in one buttock and hold for a few seconds, lifting your cheek slightly as you do so. Relax and rest for 1 or 2 seconds and then repeat. Do this 15-20 times with each buttock.
Hip sway: This is useful exercise to do if you are standing for any length of time, as it relieves the tautness in your lower back, legs and hips and increases the blood flow around all of your lower body. It also reduces or even eliminates mid back pain that affects a lot of people if they are required to stand for long periods of time.
Stand up straight, completely relax your right knee, then at the same time pushing your left hip out to the side. Pull the hip back in again, and repeat the same action 15-20 times. After that, relax your left knee, and force your right hip out in the same fashion.
Lifting: You'll need a bag - a supermarket plastic bag, or anything else that has suitable handles for lifting will do the job. Have something fairly heavy in the bag - it's not really important what you use, as long as it weighs at least a 3 or 4 kilos (water bottles are perfect for this, because a liter bottle of water weighs almost exactly a kilo).
Place your arm straight down by your side, bend at the knees until the weight in the bag reaches the floor and then straighten your legs and lift the bag. Lift until your legs are once again straight, hold the 'lifted' position for a few seconds, and then return the bag to the floor by bending at the knees once again.
Repeat 15 times on the one side of your body, and then repeat on the other side. By doing it properly, keeping your back straight and bending at your knees - this is a very good way for strengthening the middle and lower back, buns and hips, and an added bonus is that it will help tone your arms and legs.
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Shoulder Shrugs: This is a really easy exercise that as well as keeping your lower back in great shape, it is also a great way of releasing the tension that can build across the back of your shoulders. It will help to keep your arms and shoulder muscles toned and in trim at the same time. It can also be done in either a standing or a sitting position.
For the starting postiion, simply lift your shoulders up towards your ears in a classic shrugging motion, then lift your forearms up to a position where they are parallel to the floor and turn your palms so they face outward. Finally, slant your head to touch your shoulder and hold that position for a few seconds. Return to the start position and do the whole thing again, but this time, tilt your head to the opposite side.
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