What are the best exercises and exercises for back pain? Do you know that about 80% of people in the world suffer from back pain? It is interesting to know that after the common cold, which ranks first, the second reason for visiting the doctor is back pain.
In this article, we will first examine the common causes of back pain and then we will introduce the best exercise for back pain.
What is the common cause of back pain?
Back pain can be mild or not, more severe pain such as a herniated intervertebral disc or bulging disc (mild protrusion) or in the worst case, sciatica pain. The most common causes of back pain are the following. Read them carefully and try to follow them in your life.
- Sitting for a long time in a chair and in an improper position
Improper body posture increases pressure on vertebrae and back muscles when sitting for long periods of time at the desk. Yes, all of these are different causes of your back pain. Be sure to try to keep your body in a good position while sitting and place the soles of your feet on the ground; To ensure that you are sitting correctly, make sure that the angle between your knees is 90 degrees.
Your hands must be on the seat and your head should be facing forward. Of course, don't forget to get up and stretch every half hour to take the pressure off your back.
- Sudden and wrong bending and turning
Another way to multiply the possibility of back injury is the wrong way of bending and turning. Yes, we also know that the human body is designed in such a way that there is no problem with turning and bending. But when these fast and convulsive movements are performed, do not doubt that it will damage your back muscles.
The best solution to prevent this problem is to do a combination of stretching and the most important exercise for back pain. These movements will increase the flexibility of your body and the possibility of getting injured by twisting and bending will decrease significantly.
How to exercise despite back pain?
Our unconscious response to pain is to avoid movement so as not to irritate the area of pain, but this is wrong! Exercising for back pain (under doctor's supervision) can improve the pain. Because exercise helps the muscles to relax and blood flow increases in that area. Follow the steps below to exercise in this position.
1. Consult a doctor!
Every back pain has its own cause and it is necessary to be examined by a doctor or physiotherapist first to find the cause and origin of the pain. Then the doctor will give you the necessary advice about the type and intensity of exercise for back pain and you can exercise more safely.
2. Do therapeutic and strengthening exercises for the back muscles!
Exercises that help strengthen the back and lower back muscles can improve back pain. These exercises can include stretching and light strength exercises, which of course need to be designed by a physical therapist or professional trainer.
3. Start with light exercise!
To start, choose a low-intensity and gentle exercise so as not to push yourself. Walking is a great activity to start with. Walk twice a day for 10 to 15 minutes at a moderate pace. Gentle stretching also helps to relieve back spasms.
Exercises such as yoga or pilates that help strengthen the muscles of the back and lower back, as well as these back pain exercises, relax and reduce pressure, can be helpful in healing your pain.
4. Use pain relief methods!
For back pain before and after exercise, taking a warm shower, massage, back brace, or pain reliever (if prescribed) can help reduce your pain. In addition, you can get your suitable exercise program from vitamin experts to get fit while reducing your back pain.
5. Perform the movements in correct form!
Repeating incorrect movements or heavy weights can aggravate back pain. Therefore, be sure to perform exercises for back pain correctly and with appropriate weights.
6. Do not lift the weight above the head!
Shoulder press and other movements where you lift the weight above your head put pressure on the spine and should not be done during back pain. Also, avoid exercises that put weight on your shoulders, such as weighted squats.
7. Do not repeat high-pressure movements!
If a movement like bending backwards hurts you, don't do it! Applying pressure to a painful position can cause more tissue damage and aggravate an existing injury.
8. Be sure to heat and cool!
Many back pains occur when we suddenly put pressure on the spine, so be sure to warm up before the main workout and cool down after the session.
Before each workout, warm up your body for 5 to 10 minutes with low-impact aerobic exercises (such as walking). This will increase blood circulation in your body and help you avoid injuring or worsening your back pain.
Exercise for back pain: aerobic and strength exercises
The best exercise for back pain is a specific exercise program, that is, an exercise that is designed for you personally according to your physical condition. But in general, back pain exercises that focus on strengthening the back and abdominal muscles, as well as improving flexibility and muscle endurance, can be beneficial for you. Next, we will explain about aerobic and strength exercises for back pain.
aerobic sports
If your back hurts and you can't Zumba or jump rope like you used to (because jumping puts stress on your spine), you can try light exercises like walking, swimming, cycling, and low-impact aerobics. These exercises raise the heart rate and are good for your health. Be sure to perform the movements correctly and do not put too much pressure on yourself.
Resistance (strength) sports
Some bodybuilding exercises, such as the plank or simplified forms of crunches, which help strengthen the back, abdominal and lower back muscles, are very useful for you. Under the supervision of a trainer, you can do exercises for back pain even with light weights. Yoga and Pilates exercises also help in strengthening and flexibility of muscles. These exercises specifically strengthen the core muscles and have the greatest effect on your muscles with minimal intensity.
What are the right exercises for people with back pain?
In the following, we will teach you seven examples of the best sports and stretching movements that will help you get rid of back pain. Remember to keep your body in the right position while performing the movement and use the correct technique for performing the movement. If you feel pain or discomfort in any part of your body, stop exercising for back pain and consult your doctor.
| move name | Number and repetition |
|---|---|
| Bridge | 3 sets of 15 |
| single leg bridge | 3 sets of 12 each leg |
| Plank | 3 sets of 15 seconds |
| Side plank | 3 sets of 12 seconds each side |
| Stretching the knee inside the placenta | 3 sets of 8 |
| Single abdominal knee stretch | 3 sets of 12 each leg |
| flying dog | 3 sets of 12 |
final word
If you have back pain, you don't have to be completely inactive. Doing a series of exercises for back pain can be very useful and effective. Of course, the exercises must be done properly and in the correct form. Also, don't forget that sitting properly is very important; So you should not put pressure on your back while sitting.
Source: livestrong
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