When you have a backache, the thought of utilizing those muscles can seem painful and unnecessary. But in reality, exercise is one of the best ways to get rid of back pain and keep it from coming back. Some physical therapists even start an exercise regimen the day after a patient has back surgery. Not all exercises are created equal and some may be more beneficial to your back than others. Here’s a look at some of the best and worst exercises for back pain.1
1. The Pelvic Tilt
Like on your back with your knees bent and tighten your stomach muscles until the small of your back is flat against the floor. Hold the press for a few seconds and repeat ten times. This exercise helps to strengthen your core muscles that support the spine.
2. Hamstring Stretch
Lie on your back with your knees bent and your feet flat on the floor. Put both hands behind one knee and pick up your leg, while straightening your lower leg. Hold the stretch for about 20 seconds, then switch sides. Repeat . This stretch with increase the flexibility in your core muscles, another important factor in protecting your back.
Any aerobic exercise that gets blood flowing to your back muscles can help them recovery from injury and increase strength. Exercising in the water offers support and resistance without a high risk of injury.
1. The Full Sit-up
With your hands behind your head and your legs out straight, this exercise puts a lot of pressure on the lower back.
2. Touching Your Toes
Any stretch that requires you to touch your toes with your legs straight can be very harmful to your back muscles. Also avoid any exercises that require you to bend or twist while holding any type of weight.
While aerobic exercise is good for blood flow, high-impact exercises can be quite jarring to your back muscles. If you’re unable to maintain a neutral spin during exercise, your back will be more susceptible to aches and pains.
There is no “cure all” exercise for back pain and attempting to do too much, too soon could make your backache worse. If you haven’t exercised much, start gradually and work your way up to regular workouts, and be sure to check with your doctor before starting any exercise routine. The specialists at The Washington Center for Pain Management can help create a customized exercise program to alleviate your back pain, call for a consultation today.
1 Iliades, C., M.D. (2011, December 14). The Best and Worst Exercises for Back Pain [Web log post].Retrieved December 18, 2013 from www.everydayhealth.com