When dealing with back pain often your best option at reducing your back pain is exercise. Back strengthening exercises can help by making your back muscles stronger, increasing their flexibly, range of motion and because of this they are better able to support not only the back but the rest of your body.
If you have back pain, back strengthening and neck strengthening exercises should only be done if you have the consent of your doctor or physical therapist. This is because not all exercises and stretches are for everyone and it will depend on your underlying issue that is causing your back pain.
When doing any of these exercises you will want to keep in mind a few things so that you do not injure yourself further.
- All exercises and stretches should be fluid, never bounce
- Do not overdo it, only do the exercises that you are told to do, anymore than that and you may injure your back further
- Do not neglect your exercises or stretches, it will do you no good if you are only doing them a few times a week
- Start at the top and work your way down, that means start with the neck and work down your body or family dentist Leesburg help
- For your exercises make sure you do at least 5 reps and for your stretches make sure you hold them for at least 10-20 seconds
- When stretching make sure you are slow and gentle, while you might already have back pain it should not increase in severity due to stretching – kyphosis definition
- Don’t stretch just one side of your body and then the other, mix it up a bit
- Don’t hold your breath while you stretch, try to inhale before you stretch and exhale as you hold your stretch
- Try and incorporate low impact aerobics into your routine so that you do not neglect the rest of your body
- If you are at all unsure whether you are doing your exercises correctly consult with a physical therapist
- Do not expect instant results, it may take weeks or even a month or two before you start to notice a difference in your back strength and flexibility
Remember that this should be just a part of your treatment plan for dealing with your back pain. You may also need to rely on oral medications, massage, acupuncture, ice therapy, heat therapy and the most important thing, time for your back pain to lessen. Most back pain will resolve itself within a few weeks time and as long as you adjust your lifestyle and take the time needed to follow up on your treatment plan you should start to see results.
On the next page we will be going through some of the back strengthening exercises, neck strengthening and stretches that you can perform.