By Christy Lyons
For relieving back pain, performing a few bad back exercises can be a very important strategy. What is important, however, is knowing the right exercises to do. Practicing the wrong bad back exercises could make things worse depending on the cause of your back pain. Therefore, we strongly recommend that you consult with your doctor or a qualified physical therapist before you start.
Yoga type exercises that stretch the spine in different directions can be enormously helpful in building a stronger, more flexible back that is better able to cope with the stresses and strains of life. Many forms of back pain can be relieved and it also prevents more serious problems like herniated discs.
In fact, one of the best ways to help back pain is to attend a yoga or pilates class once or twice a week, and perform a few of the exercises by yourself between classes. That way you will learn the best exercises under supervision, and the instructor can advise on what might be the best types of bad back exercises for you.
With this type of exercise, it's unlike the many workouts where your aim is to feel the burn. You shouldn't feel the actual pain, just the stretch in the targeted area. You should stop the exercise if it becomes uncomfortable. There is nothing to be gained by over stretching.
The kind of bad back exercises that are most effective for pain relief include forward and backward bends, side bends and spinal twists. Versions of these can be performed according on your back's flexibility. Examples would include doing a spinal twist while sitting on a chair, on the floor, or lying on your back which is like the supine spinal twist.
It is always important to balance your stretches. This means that if you curl or twist the spine in one direction, you should balance this with a stretch in the other direction. Most of us are more flexible on one side or the other so you will probably find that you can take a stretch further in one direction. That's alright. Don't push it, just go as far as you comfortably could. Giving equal time to each side is what you can do.
Abdominal exercises can also help in strengthening the back muscles, especially those of the lower back. The classic abdominal crunch or the bicycle crunch can help prevent back pain as well as giving you a firmer, stronger abdomen. It's great to have the feel good benefits of having a strong stomach and back muscles. In your daily routine, try adding a few ab exercises.
So the answer is that if you know the right exercises to do, you can certainly help to relieve your back pain this way. But consulting an expert who can recommend the best bad back exercises for your condition is important.
Yoga type exercises that stretch the spine in different directions can be enormously helpful in building a stronger, more flexible back that is better able to cope with the stresses and strains of life. Many forms of back pain can be relieved and it also prevents more serious problems like herniated discs.
In fact, one of the best ways to help back pain is to attend a yoga or pilates class once or twice a week, and perform a few of the exercises by yourself between classes. That way you will learn the best exercises under supervision, and the instructor can advise on what might be the best types of bad back exercises for you.
With this type of exercise, it's unlike the many workouts where your aim is to feel the burn. You shouldn't feel the actual pain, just the stretch in the targeted area. You should stop the exercise if it becomes uncomfortable. There is nothing to be gained by over stretching.
The kind of bad back exercises that are most effective for pain relief include forward and backward bends, side bends and spinal twists. Versions of these can be performed according on your back's flexibility. Examples would include doing a spinal twist while sitting on a chair, on the floor, or lying on your back which is like the supine spinal twist.
It is always important to balance your stretches. This means that if you curl or twist the spine in one direction, you should balance this with a stretch in the other direction. Most of us are more flexible on one side or the other so you will probably find that you can take a stretch further in one direction. That's alright. Don't push it, just go as far as you comfortably could. Giving equal time to each side is what you can do.
Abdominal exercises can also help in strengthening the back muscles, especially those of the lower back. The classic abdominal crunch or the bicycle crunch can help prevent back pain as well as giving you a firmer, stronger abdomen. It's great to have the feel good benefits of having a strong stomach and back muscles. In your daily routine, try adding a few ab exercises.
So the answer is that if you know the right exercises to do, you can certainly help to relieve your back pain this way. But consulting an expert who can recommend the best bad back exercises for your condition is important.
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