Walking, swimming, and biking can help reduce back pain. Start with short sessions and increase over time. If your back hurts, try swimming, where the water supports your body. Avoid any blow that twists your body.
This traditional yoga pose gently stretches the gluteus maximus, thigh muscles and extensors of the spine. Helps relieve pain and tension along the spine, neck and shoulders. For additional stretching, add neck rotations during this pose by inhaling to look ahead and exhaling to turn your gaze back. Do 5 to 10 on each side.
For a deeper hold, simply stay in each position for 5 to 20 seconds each time instead of moving with each breath. Healthy blood flow, as facilitated during aerobic exercise, moves oxygen and nutrients through the body to injured muscles, supporting the healing of injured tissues. A complete back exercise program involves stretching and strengthening the muscles of the lower back, abdomen, and lower body, and also includes regular aerobic conditioning. Exercises for lower back pain can relieve you, but the wrong movements can cause you even more agony and possibly send you to the emergency room.
Avoid activities that cause pain during or immediately after exercise, says Ian Armstrong, MD, founder and medical director of the Southern California Spine Institute in Westlake Village, CA. Low-impact exercise raises your heart rate without shaking your body, making it a good choice for exercising while keeping back pain to a minimum. Exercise adherence is one of the main factors for long-term rehabilitation, so it is recommended to choose an exercise program that is comfortable and enjoyable enough to do it on a regular basis. Experts say that even small amounts of daily exercise can increase endurance and muscle strength, as well as reduce the risk of injury.
