Flexibility and Strength Exercises Can Help Relieve Back Pain
Posted on July 9, 2008
Filed Under Back Pain | Leave a Comment
If you have ever had a serious backache, you understand just how important your back is – even for things you think don’t involve the back so much. For instance, squeezing a tennis ball involves a lot more than your hand; the latissimus dorsi and other back muscles come into play during this motion.
The latissimus dorsi, or “lats”, are the large muscles down your sides – in men these produce the “triangle shape” when well defined. As an example, squeeze a tennis ball – do you feel it? You will feel a tensing of these muscles on the same side of your body as the arm used to squeeze the ball. And if you have back pain, you won’t miss this!
Powerful back muscles are critical to participating in any sport. They are used for coordination, balance and speed, as well as providing a strong base for the movement of your limbs.
Following are a few easy exercises which can help you improve the strength and flexibility of these key muscles. You will see the most benefits from these exercises when they are done on a firm – not hard – surface. A hard surface will cause needless discomfort to your bony parts.
Knee to Chest
While lying on your back, clasp both hands behind one thigh. Pull your thigh towards your chest slowly while ensuring that you keep your other leg flat. Flex your ankle as you do this – alternate between pointing your toe and pulling it back towards your knee while stretching your leg. Hold each position for about five seconds, switch legs and do it over again. Repeat 10 times.
Rotations
Do this one while lying back with your feet flat on the floor, knees together and raised. Extend your arms but keep them close to your body and keep your palms flat on the floor as well. Lift your feet just slightly off the ground and by moving your knee, rotate your torso. Move your knees a little to the left, then right. Alternate the exercise by crossing your arms over your chest, then repeat.
As you continue to practice this exercise, you will build flexibility and will be able to have a wider range of motion with this exercise. Eventually, you’ll be able to touch your knee to the floor.
Pelvic Press
While lying on your back, knees raised and feet on the floor, push the small of your back into the floor – you should feel your lower abdomen tense. Do this exercise with your feet together, then apart. Hold each press for about five seconds while continuing to breathe normally.
Pelvic Lift
Lie on your back, knees raised and feet flat on the ground, arms crossed over your chest. Keeping the legs and knees together, raise the buttocks up slightly and hold for 5 seconds. Lower slowly, count to two, then repeat. Remember to breathe normally through the exercise, in and out slowly.
Dog Stretches
Starting position for this exercise is on all fours with your head raised – look forward to achieve proper posture for this exercise. Lowering your arms, arch your back and hold this position for two seconds before returning to your starting position. Extend one leg, parallel to the floor (or as close to parallel as possible). Hold this position for three seconds, then return to starting position again. This exercise can cause hip, leg or back pain in some – if it does this for you, stop this exercise immediately.
Switch legs and repeat. Vary the exercise by extending the leg with toe pointed, then flex the ankle perpendicular to the leg. Hold for 2 seconds and repeat. Do 10 reps for each leg.
Never perform these exercises if they produce back pain. Mild discomfort from inactivity is natural. Pain is a signal that something is wrong. Consult your physician.
Article Source: http://www.uberarticles.com/articles
Kim Archer knows what it’s like to suffer from chronic back pain. She is a regular contributor to Cure Your Back Pain, a great information source on causes and treatments of back pain.
Related posts
Comments
Leave a Reply