• back exercises

Back Exercises

Exercise is one of the most effective ways of preventing and treating recurring or chronic back pain. Strengthening muscles that support the spine with exercises can prevent, reduce and in some cases eliminate lower back pain.

 

Common Causes of Back Pain?

Accidents and sports injuries are the most common causes of back pain. But sometimes, even simple activities or movements – like bending over to pick up an object from the floor – can trigger pain.

There are also a number of other factors that can increase your risk of back pain, such as:

– Poor posture
– Lifting objects incorrectly such as bending over them without bending the knees.
– Sitting all day without a break, continuous working for long hours can become hazardous to your health as sitting all day at a constant position limits blood flow.
– Forcing the body into difficult positions such as over doing exercises, yoga, sports or a physical activity you are not use to.
– Footwear. Wearing heels for too long alters the angle of body thus our body weight can not equally distribute over the spine and many more.
– Poor physical conditioning facilitated by inactivity
– Obesity – Overweight and obese people had a higher prevalence of low back pain than non-overweight individuals.
– Psychological/emotional stress
– Chemical stress includes eating, drinking or inhaling substances that the body finds toxic, even if we think we enjoy them. These substances may include:

  • Alcohol
  • Tobacco
  • Preservatives in food
  • Smoggy air
  • Even an excess of sweets!

Chemical stressors all affect the hormone levels in the body, which in turn affect the functioning of the nervous system.

Natural back pain Remedies

– Pay attention to how you use your back. Try avoid twisting at the waist (instead turn the entire body) and always use your legs (and not your back) when lifting heavy objects.

– Cold Therapy: Ice/Cool compresses is particularly good for the first couple of days. Apply an ice pack to the painful and tender area. Ask someone to massage the exact spot where the pain is concentrated, with the ice. Move the ice pack gently in a circular motion and then up and down and sideways. Do this for 5 to 10 minutes. The ice will reduce the swelling in the muscles and the surrounding tissues and will alleviate the pain quickly. Apply the pack as frequently as possible to get rid of the excruciating pain.

– Walk (no bed rest!!) Take a short walk (3-5 minutes) on a flat, level surface every 3 hours.

– Back Strengthening Exercises
If you have a back injury or condition or back pain, consult a chiropractor who can advise you what exercises and how many repetitions of each exercise would be the safest and most beneficial for you.
Many people tend to overdo it when starting strengthening exercises for the back, resulting in back strain. Back pain caused by doing too much too soon sets one back even farther. But the ultimate goal is to be able to do the back strengthening exercises. Strengthening the back can’t be rushed. It takes patience but it is well worth the effort.
How Often to do Strengthening Exercises: Strengthening exercises (for the same muscle group) should not be done on consecutive days. Every second day or 3 times a week is fine, with a minimum of twice a week. The days off give your body a chance to recover. Strengthening exercises done daily can result in overuse injuries. This does not apply in every situation. Exceptions include exercises used for rehabilitation.

– Chiropractic Care
Chiropractic is one of the most cost effective and safest form of care for back pain. Clinical evidence suggests that chiropractic is more effective in dealing with back pain than other more common medical treatments.

Chiropractic adjustments free the nervous system to communicate effectively so that the body can self-heal and self-regulate.

Chiropractic means back pain relief to millions of delighted patients around the world; in fact, more people seek chiropractic care than any other form of alternative healthcare. That’s due in part to the fact that chiropractic is made up of trusted healthcare professionals with advanced degrees who meet strict state oversight and licensing demands. But it’s also because, chiropractic works!