10 Exercises for Back Pain

10 Exercises for Back Pain

Physical exercise prevents the pain caused by muscle contractions. Here are the activities recommended by the experts.

Eight out of ten people suffer from it at least once in their life. Because back pain is as certain neighbors: annoying and always ready to ruin your day. Giving up on the couch is not helped, except you are in the acute phase then the rest is indispensable for two or three days.

On the contrary, you must make a move and clarify immediately what is the cause of pain with the help of the doctor and possibly an orthopedist or a neurosurgeon.

Sport stabilizes the spine

If the problem is very common low back pain due to muscle contractions, or if the inflammation is not severe, a series of physical exercises are a panacea to prevent new attacks. For example, the actress Halle Berry practices yoga to ward off her back pain.

Strengthening your abdominal and paraspinal muscles can better stabilize the spine. Imagine a sort of natural girdle, which would strengthen your back. With your own physician, the most suitable exercises can be planned.

Meanwhile here are, an item by item and in alphabetical order, some sports and physical activities that in many cases may help to ward off the pain in the neck, shoulders or lower back, with the ideal frequency and eventual warnings or contraindications.

Aquagym

Aquagym

The aquagym exercises strengthen all the muscles without putting excessive strain on your back, because when your body is immersed in the water, the load on the spine is significantly reduced.

Frequency: Two or three times a week.
Warnings: The aquagym is suitable for everyone.

Sample stretching exercises
Sample stretching exercises

Back School

The back school, the so-called education for the back, is a program of targeted exercises to do at the gym. Apart from making the spine supple and toned, it also teaches the correct positions to be adopted at different times of the day. “They are very specific exercises, which serve to correct the defects of posture.”

Frequency: Once or twice a week.
Warnings: The program must always be executed under the supervision of a specialist physiotherapist. Anyone attempting to do alone, they will run the risk of wrong movements, worsening the situation. The exercises can be repeated at home only when it was carefully studied in the gym.

Walking

Walking

Even walking is help against low back pain. Brisk walking may ward off back pain, because it makes the muscles that support your spine more toned and ready to bear your weight.

Frequency: Half an hour a day of brisk walking and without interruptions.
Warnings: The only recommendation for women: no high heels.

Swimming

Swimming

The swimming loosens the tensions and allows the vertebral column to relax. Also furthermore, it makes the trunk and shoulders muscles work in a specific way.

Frequency: Two or three times a week.
Warnings: Those who have an accentuation of the dorsal curve must not do freestyle, only the backstroke. Those who have scoliosis, however, must also practice bodyweight exercises for compensation. Limitations for those who suffer from herniated disc: to exclude the butterfly and breaststroke.

Pilates

Pilates

The system developed by Joseph Pilates concentrates on postural muscles. The exercises on the mat or with medicine balls should be fluid and combined with proper breathing. Pilates is an excellent way of preventing back pain. The aim is the alignment of the spine, strengthening abdominal, gluteal, adductors and low back muscles.

Frequency: It should be practiced at least two or three times a week.
Warnings: It is suitable for everyone as long as they have the experienced trainers. If, for example, you choose to develop the abdominal muscles and not your back, it will create an imbalance that creates back problems instead of helping.

Piloga

Piloga

It is a recent technique training, which promises to alleviate the problems of stress: in particular, muscle contractures. The Piloga combines the principles of Pilates and yoga. It consists of different sequences of slow movements, with attention to abdominal respiration. A lesson lasts an hour and takes place with music in the background that helps the harmony of movement and makes you relax.

Frequency: Recommended two or three hours of exercise per week. Already after ten lessons will you will appreciate the first results.
Warnings: It is suitable for all.

Fencing

Fencing

Sword and rapier are only suitable for those who suffer from back pain related to incorrect posture because fencing can help to correct it. In fact, during the assault, we are constantly looking for a perfect upright position.

Frequency: Once or twice a week.
Warnings: The fencing requires good preparation. A boy with scoliosis problems must correct the defect with specific exercises. This sport is not suitable in the presence of disc herniation or inflammation of nerve bundles: the sudden changes of direction and lunges engage much the lumbar vertebrae. Not recommended for those suffering from neck pain: the mask’s weight of about three pounds will be added to your head and it strains your neck.

Tai-Chi

Tai Chi Chuan

Tai chi is an ancient Chinese martial art that places the greatest attention to the posture, using therapeutic techniques for back pain. The exercises, simple and free body, can improve the flexibility of the spine and tone up the muscles of the bust.

Frequency: It is recommended the constant practice, at least two or three sessions a week.
Warnings: Tai Chi is suitable for everyone.

Tango

Tango

The Argentine tango is ideal for preventing lower back pain due to stress. The practice strengthens the central muscles of the back and increases flexibility of the body and tonicity of the buttocks.

Frequency: It should be practiced twice a week, remaining on the track at least 45 minutes.
Warnings: Not suitable for those suffering from herniated disc, for sudden movements.

Do Yoga
Do Yoga

Yoga

Yoga was born in India 5 thousand years ago, it allows you to remove the stress of everyday life that sometimes causes back pain. It also encourages the flow of blood to the muscles, stimulating the production of natural anti-inflammatories, such as cortisol, which reduce pain. Yoga can also be useful to those suffering from arthritis, torticollis and lumbago.

Frequency: Two times a week. Patience is crucial: the results can be appreciated only after a few months.
Warnings: Yoga is suitable for everyone and is also recommended for pregnant women.

Information! Sources

  1. Kisner, C., & Colby, L.A. (2002). Therapeutic Exercise: Foundations and Techniques.Philadelphia: F.A. Davis Company.
  2. Hurwitz EL, Morgenstern H, Chiao C. “Effects of recreational physical activity and back exercises on low back pain and psychological distress: findings from the UCLA Low Back Pain Study.” Am J Public Health. 2005 Oct;95(10):1817-24.
  3. University of Michigan Health System: Exercise for Back Pain