Exercise is a necessity for good health. Exercise and strength training can help build back muscles and prevent future back pain. But should you start exercising when you're suffering from back pain?
1. Should you exercise to relieve muscle pain, back pain?
If a particular exercise worsens your back pain, you shouldn't try to work through the pain. This is because, as mentioned before, pain is often your body's way of telling you that you're doing it wrong. Your pain could alert you to any of the following: You are doing a particular exercise wrong. The exercise you are doing is not designed for your lower back condition. You have another injury or lower back condition that you don't know about. With any back pain, it's best to see your doctor or Chiropractor first. If your back pain is severe, your doctor may take an X-ray to get a better look at the problem. Similarly, a Chiropractor can uncover the source of your pain through a series of easy-to-align questions. Often, back pain can be remedied with regular adjustments, which will make it easier to resume your normal workout. When it comes to exercise, rigorous exercise is very popular nowadays. You should also avoid lifting free weights or exercises that require repetitive crunches, such as squats. Also, if you experience back pain after a period of exercise, you may want to avoid lifting weights off the floor as well as doing too many low back crunches and extensions. To avoid further back pain, make sure you bend with your knees and not your back when performing the exercise. Also, make sure your exercise machine or equipment is set up properly. Only working on the machine with the wrong chair height can make you sore the next day. Exercise is an important part of everyday life, but burning calories doesn't have to come at the cost of back pain. If you have back pain, take it slow and strengthen your back muscles. Remember not to push or do any exercises that cause pain. Be sure to consult your Chiropractor or Doctor for tips on how to prevent and treat back pain, as well as the best exercise program.
2. Exercise Alternatives
When it comes to dealing with exercise-induced muscle pain, the goal is often to work around, not overcome, the pain. For example, if your low back pain gets worse with running, you can replace this activity with a low-impact aerobic exercise like cycling. Your doctor or physical therapist can help you find alternatives to any exercises that bother you. Additionally, water therapy is also an effective option for many people who struggle with exercise-induced pain. Water therapy can help reduce stress and strain on your lower back structure and can also be done in a heated pool for additional pain relief.
3. Good exercises for back pain relief
Exercise is great for sore muscles and back pain, but not all exercises are beneficial. Any mild discomfort at the start of these exercises should go away as the muscles get stronger. But if the pain is too mild and lasts more than 15 minutes with exercise, the patient should stop exercising and contact a doctor. Certain exercises can worsen pain. For example, touching your standing toe puts more stress on the discs and ligaments in your spine. They can also overstrain the lower back and hamstring muscles.
3.1. Belly sticks
Certain exercises can worsen back pain and should be avoided during acute low back pain. Partial sit-ups can help strengthen your back and abdominal muscles. Lie on your knees and place your feet on the floor. Cross your arms over your chest or place your hands behind your neck. Squeeze your abs and raise your shoulders off the floor. Exhale as you raise your shoulders. Do not lead with your elbows or use your arms to pull your neck off the floor. Hold for a second, then slowly lower your back. Repeat 8 to 12 times. Proper form prevents undue stress on your back. Your feet, tailbone, and lower back should always be in contact with the mat.
3.2. Hamstring stretch
Lie on your back and bend one knee. Loop a towel under your feet. Straighten your knees and slowly pull the towel back. You should feel a gentle stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 reps for each leg.
3.3. Stand with your back to the wall
Stand 10 to 12 inches away from a wall, then lean back until your back is against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back against the wall. Hold for a count of 10, then carefully slide back up the wall. Repeat 8 to 12 times.
3.4. Bend knees to chest
Lie on your back, bend your knees and place your feet on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor and hold for 15 to 30 seconds. Then lower your knee and repeat with the other leg. Do this move 2 to 4 times for each leg.
3.5. Lie on your back, knees bent
Lie on your back with your knees bent and only your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are in a straight line. Hold for about 6 seconds, then slowly lower your hips to the floor and rest for 10 seconds. Repeat 8 to 12 times. Avoid arching your lower back when your hips are facing up. Avoid exercising too hard by tightening your abs before and after
3.6. Lift the weight
Done correctly, lifting weights usually shouldn't hurt your back. In fact, it can help relieve chronic back pain. But when you have acute (sudden) back pain, putting extra stress on your back muscles and ligaments can increase your risk of further injury. Ask your doctor if you should lift weights and what exercises to avoid.
3.7. Aerobic exercise
Aerobic exercise strengthens the lungs, heart, and blood vessels and can help you lose weight. Walking, swimming, and biking can all help relieve back pain. Start with short sessions and build up over time. If your back hurts, try swimming, where the water supports your body. Avoid any movement that rotates.
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