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Which Back Exercise Gives You Better Relief? W ha t are th e b es t e xer cis es a nd str et che s fo r b ack pa ins? H a ve y ou b een a skin g thi s qu est ion for qui te so me tim e? N o ma tt er what yo ur job , yo u u se y our ba ck eve ry day wh en y ou’r e s itti ng , st andin g , l if ting , a nd e ven lyin g d own. T ak e n ot e tha t a ba ck injur y c an re sult in pai n, d is abili ty, and e ve n l os s o f i nco me i f it pr e vent s on e fr o m do in g th eir jo bs.

Which Back Exercise Gives You Better Relief? – prcvir.com

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T og eth er with pr op er li ft ing te chn iqu es , b ack e x erci se s a re o ne o f t he mo st imp ort ant thin gs y ou can do t o str en gth en y our b ack and h el p pr ot ect it fr om ac cid ent al i njury and s port s inj uri es. T he r ight bac k e x er cis es , wh en d on e on a da i ly ba sis , can h elp t o k eep y our b ack fit a t the be st po ssi bl e le ve l. R em e mber thoug h, i f you are e x peri en cing b ac k pain of any s ort , ch ec k with a h ea lth car e pr of es sio nal b ef or e doi ng this o r any e x erci se s. And d o th e e x erc is e ac cord ing to th e m edic al ad vi c e r end er ed by t hat pr of e ssio nal. B e war y of so me co ns equ enc es o f im prop er exe rci se such as s cia tic a. Sci ati ca i s th e di se as e whic h a f fe ct s ner ves o f th e b ack. To c ontr ol th e bac k p ain du e to th e ner ve dise as e you m ust un der go s tre ngth tr aini ng in phys iot her apy. I f y ou und ers tand t he c onc epts o f ho w ba cks g et inj ure d by b ad bac k e xer cis e hab its y ou can e asi ly te ll if yo u are m o ving in h ea lthy way s, if an e x erci se will h el p or harm , or i f yo u’r e d oing a goo d e xe rci se i n a bad way.

Which Back Exercise Gives You Better Relief? – prcvir.com

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Y ou ’re n ot h elpi ng your se l f if all you do is a “li st ” of e x erc is es. W or se , many pe opl e ar e g i ven a l ist o f t hings t o n e ve r d o t he m aga in. T his l ist is of ten th e f a vori te ac ti vit ie s th at ma de th eir li ves wor th whil e an d f un. M os t p e opl e sp end th eir l i ves d oing a cti viti es wit h p oor p ost ure t hat r oun ds th eir l ower ba ck. T hey si t, st and, wal k, and e xe rci se roun d - sho uld ere d and r ound -ba ck ed. T his s hor ten s ch es t and shou ld er mu scl es in f ron t, and o ver s tr etch e s and we ak en s y our b ack. Li ke s que e zi ng a water b allo on in fron t, wh en y ou rou nd for war d. It squ ee zes th e f ron t o f your di scs b et we en your b ack b on es ( ver tebr a e) ab ove and b elo w t he dis c. B el o w ar e se vera l opti ons of b ac k e xe rci se s that y ou co uld do o r y ou c ould cho os e t o p er for m t o r eli e ve any b ack p ain.

Which Back Exercise Gives You Better Relief? – prcvir.com

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Back Exercise Stretches To Relieve Back Pain B ac k e xer cis e s tr et che s th e lo we r bac k mu scl es t o hel p bring r eli e f to ba ck p ain ca us ed by o ver -str e ss ed b ack mu scl es. Spin e r ehab ilit at ion t oo is d on e thr oug h b ac k ex er cis e. P eop le su ff ering fr om b ack pain are put thro ug h an e xer cis e r egi me n, as e x erc is e str etc he s t he ba ck and pro mo te s b et ter bl ood circu lati on in t he a re a. Y ou will h ear m any p eopl e co mpl ain ab out t hei r b ack pain o cc asi onall y. Abo ut 75% to 85% of th e peo ple e xp eri ence bac k pai n at s om e poi nt in tim e in t heir l if e. T he mo st c ommo n ar ea of b ac k p ain i s th e lum bar r egi on o f t he spin e. Th is i s th e r egio n t hat b e ars m ost of th e body we igh t. Sud den t wis ting and be ndin g can cau se in jury to th e b ack. B ac k p ain a lso o ccur s when the mus cl es g et st if f be cau se of p oor p ost ure . B ac k e x erci se str e tch es the sti ff mus cl es to pr o vid e rel ie f.

Which Back Exercise Gives You Better Relief? – prcvir.com

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Back Exercise Stretches – For Back Pain Relief B ac k e xer cis e str e tch es n ee d t o be p er for me d so ft ly. You s houl d tre at your ba ck g ent ly a nd not s ubj ect i t jer ky and vi ole nt m o ve men t. T he e xe rcis e r ou tin e th at y ou f oll o w sh ould st art ge ntly and gr adu ally bui ld o ver a p eri od o f a fe w we ek s. Y ou c ould cau se mor e h arm th an go od i f you d o not fo llo w t he ex per t’ s ad vi ce in mat ter s of bac k e xe rci se. W ar m up yo ur b ody b ef or e yo u e mbar k on t he str et ching r outi n e.

E x ercis e s tre tch es th e mus cl es , lig am ent s, a nd

t end ons i n th e ar e a surro unding t he b ack. T he mus cle s and te ndon s a ss oci at ed wit h t he spin e are d esi gn ed f or mo vem en t. H ence , th ey ne ed to b e s tr etc hed d aily t o per for m op tim ally.

Which Back Exercise Gives You Better Relief? – prcvir.com

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T he ham stri ng m uscl e s a r e an i mpor tan t f act or i n ba ck pain pr obl em s. Mo st p eop le wi th ba ck p ain h a ve s ti ff h am strin g m uscl e s. St and co mf ort ably wi th y our f ee t sh ould er - widt h apar t. N o w, s lo wly b end f or war d and try t o t ouch your t oe s wit h your h ands wi thou t be ndin g your k nee s. Y our act ion shoul d b e sm oo th a nd no t j erk y and be car e ful n ot t o o ver do th e str e tchin g part . St op wh en y ou f e el p ain. T his e x erci se s tr etch e s your h ams tring mus cl es. Y our b ack p ain will i mpro ve gra dual ly as y ou c onti nue wi th t he ex erc is e. The e xer cis e ca n a lso b e per f orme d whil e ly ing d own.

Tips For Back Strengthening Exercises B ac k ex er cis es ar e on e of th e b et ter way s t o r eli e ve yo urs elf f ro m b ac k p ain a nd le ad a h eal thy li f e. It is imp ort ant t o ens ure th at e x erc is es ar e wo rk ed wit hin a ra ng e o f mot ion, so a s no t to furt her stra in th e p ain ful ba ck.

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In c as e you exp eri enc e pa in whil e do ing s om e s tre tchi ng s te ps , st op e x erc isin g imm edi ate ly. Avoi d sudd en m o ve m ents a nd j erk s wh en p er for ming back e x erc is es e ven th ough i t m ay be har d to p er form th e st ep s in a slo w an d con tr oll ed mo tion . P eop le suf f ering fro m lo wer b ack pr obl em s f ac e var ious pr obl em s wh il e wor king out. It i s imp ort ant t o g et in to an e x erc is e rou tin e gr adua lly and bui ld mus cl e po we r. Al way s p er form b ac k e x erci s es a f ter co nsul ting your tra in er. It is als o im port ant to und ers tan d th at b ack pain do esn ’t d e velop o verni gh t an d h enc e r es tor ati on of th e b ac k will also t ak e tim e.

C h ec k this b ack e xe rc ise tha t g e n tl y stre tche s y ou r ba c k m us cl es : 1 . Li e on y our ba ck wi th kn ee s ben t. 2 . Sl owly r ais e your l ef t kn ee t o y our ch est , while pre ssing y our lo wer bac k f irmly a gai nst th e fl oor. 3 . R em ain in p osi tio n fo r 5 s ec onds. 4 . R el ax. R ep ea t th e e x erci se wi th yo ur righ t kn ee . 5 . R ep ea t thi s e xerc is e 10 t im es fo r ea ch l eg. Which Back Exercise Gives You Better Relief? – prcvir.com

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Best Exercises for a Healthy Back B ack pain pla gu es mill ion s o f p eop le o ver th e c our se o f th eir li f eti me. B ac k pa in can b e d ue to r epet iti ve stra in o n t h e ba ck , an a cut e injur y t o t he ba ck , b on e we ar , and te ar o n t he ba ck or e ve n fro m si mple fa tig ue. So me ex peri en ce b ac k p ain be ca us e the y wor k in a si tti ng job a nd th e bac k is we ak en ed du e to l ack of ex er cise . M any cas es o f b ack pain can b e a void ed by e x erc isin g your b ack in a h ealt hy wa y t hat s tr engt he ns the mus cle s and li gam en ts s o tha t bac k pain will n ot b e a prob le m a gain.

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Strengthen the Core T he bac k is not t he only thin g t hat ke ep s you r b ody upr ight. Y our a bdo men , t og eth er wit h yo ur ba ck , re pr es ent s the “ c ore ” o f you r bo dy. B oth p art s ne ed t o be func tioni ng in ord er fo r y ou to h a ve t he a bili ty to s ta nd, str etc h, and b end a ppropr ia te l y. P erha ps , on e of th e b est ex erc is es for a h ea lthy ba ck inc lud es a bdo minal e xerc is es. A we ak abd om en pu ts t oo mu ch pr es sur e on th e ba ck to t ake o n fun cti ons t he abd om en n eed s to pa rtic ipa te in. Abd omin al ex erc is es str eng then th e o veral l cor e an d will h elp y ou ha ve a str on g and h eal thy b ack.

Which Back Exercise Gives You Better Relief? – prcvir.com

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W h at a b dom inal e xe rcis es w o rk be st? So me thin g as si mpl e as sit up s c an he lp str eng th ens th e a bdo minal mu sc le s s o th at th e c or e is stre ng the ne d. The e x erc is es ca n b e d on e i n s eve ral ways t o s tr engt he n th e up per , mi ddl e and b ody mu scl es. Fo r e xa mp le :

 Sit ups with your legs straight—this strengthens the upper abdominal muscles  Sit ups with your legs bent—this strengthens the middle abdominal muscles  Lying down and lifting your feet off the floor—this strengthens the lower abdominal muscles T ry t o do th es e t hr e e k inds o f s it -ups in di ff ere nt s et s of t en a t a tim e an d yo u wi ll ha ve a str ong c or e tha t will h elp your b ack k e ep your b ody str ong. As m en tion ed , yo u shou ld do s et s o f ten of each o f th e thr ee ty pe s o f e xer cise s an d do ab out t en s et s a day. T his i nvol ves ab out t hre e hu ndr ed di f fe ren t e x erc is es t hat m ay ma ke y our a bdo men sor e fo r a day or s o.

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Simple Back Exercises Y ou ca n s tr eng th en th e bac k al one a lth ough m os t ex er cises t hat str en gth en th e ba ck tha t s tr engt hen t he abd ominal m uscl e s as well. Eith er way , yo u ha ve a h e althi er b ack as a r esu lt.

Leg Lifts On e s impl e b ack str eng th ening e x erc is e in vo lve s lyi ng pr one ( on you r sto ma ch) a nd li fting y our l eg stra ight u p a f e w in ch es o ff th e gr ound. D o on e le g a t a tim e. Id eal ly, y ou sh oul d do s et s o f te n ba ck ward leg l if ts a t a ti me b e for e s witch ing l egs. D o s e vera l s et s ea ch d ay t o str en gthen t he b ack.

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Back Exercise Machines T her e ar e machi ne s y ou can us e at th e he al th club th at i sol at es th e ba ck m usc le s. T hey

in vol ve

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a

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b ack wa rd when y ou str aigh te n o ut your b ack so y ou ar e i n a lyi ng po sit ion. D if f ere nt we ight s ca n b e add ed to th e m ach in e s o th at you c an gr adual ly incr e as e y our mus cl e str en gth wit h he a vie r and h ea vi er weigh ts. D o t en re pe titi on s a t a tim e and s e vera l s et s of r ep eti tion s a s p art o f an o verall musc le s tr engt hen ing ro utin e.

Which Back Exercise Gives You Better Relief? – prcvir.com

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Upper Back Exercises For A Strong Back T he b ack s upport s th e wei ght o f th e upp er bo dy and ha s to b e str ong to c arry o ut it s work un hind er ed. P eop le fo cus on s tr eng the ning th eir lo wer bac k, b ut up per b ack m usc le s too n e ed t oning up. A wel l - ton ed ba ck lo ok s goo d and h elp s in m aint aini ng the c orr ect pos tur e. Upp er ba ck e x erc is es are a g ood way of s tr engt he ning th e upp er ba ck. W o men would ra th er ha ve a we ll -t on ed upp er bo dy, wh er eas m en

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Dumbb ell

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du mbb ell ro ws ar e ef f ect i ve upp er ba ck e x erci se s.

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Dumbbell Pullover Y ou will n e ed a n arro w work out b ench. Li e on the wo rk ben ch , supp ort ing th e upp er b ack a nd ne ck, a nd your h ead le ani ng o ver on e e nd. Pl ac e o ne le g e ac h o n eith er s id e o f th e be nch with f e et f irml y plac ed on th e gr ound. Li ft t he d umbbe ll o ver yo ur fa ce wi th ar ms s tr etch ed out. Sl owly lo wer the dumb bel l o ve r you r h e ad in an ar c. H old , and bri ng it b ack t o o ri gin al pos iti on. Init ially , do fi ve r ep eti tion s and gr adu ally rai s e th e co unt t o fi fte e n. Ano th er varia tio n o f thi s up per bac k e xer cis e i s to hol d t he du mbb ell wit h be nt ar ms. W ith elb o ws b en t, slo wly l o wer th e du mbb ell ove r your h e ad in an arc. And t hen , g ent ly pull b ack t he du mbb ell t o th e ori gina l p osi tion. P rim arily , d o f i ve r ep et iti ons a nd gr adu ally ra is e the c oun t to f if te en.

Which Back Exercise Gives You Better Relief? – prcvir.com

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Dumbbell Row Pl ac e th e du mbb ell on th e ri ght sid e o f t he be nch and y our l e ft l eg o n th e b enc h with t he ri ght fo ot firml y pl ac ed o n th e f lo or. W hil e l ea ning fo rward , pl ac e th e l e ft h and on th e b ench in f ron t o f th e body. Y our ba ck sho uld b e in hori zo nta l p osi tio n. Pi ck u p th e d umbb ell and rai se y our ar m s lo wly u pwards until y our upp er arm i s in le vel wit h y our upp er body. H old , and tak e b ack y our arm to the origi nal po sit ion. Ini tia lly, do f i ve r ep eti tion s and gra dual ly ra is e th e c oun t to f if t een . N ow, r ep eat t he e x erci s e wi th th e l ef t arm. T he se upp er b ac k ex erc is es are gr ea t way s t o b uild a s trong up per b ack t hat ad d to th e ‘V ’ sh ape of t he b ody.

Which Back Exercise Gives You Better Relief? – prcvir.com

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Pilates for Back Pain T he cr ucia l thing th at th os e wh o suf f er fr om b ack pa in can l ear n is a war ene ss of the n eu tra l ali gnm ent of th e spin e and t he s tre ngth en in g of th e po stur al mus cl es to s uppor t the a lign me nt. For tho se p eo ple with b ack p ain c aus ed by the d eg en erat ion o f d isc s an d jo int s or p oor p ost ure , a Pil at es ex er cis e pr ogra m ca n b e b en ef ici al to eas ing th e pr obl em. M os t bac k proble ms are caus ed by b ad po stur e. Th is c ould b e s itt ing , walki ng o r sta nding . And thi s ca us es y ou t o l os e s tre ng th in your po stur al mus cles o ver ti me a nd g et s wors e until e ven tual ly y ou c anno t e ven c orr ect y our pos tur e if y ou want to. Pil at es is an e x ce lle nt f orm o f e x erc is e to r eli e ve this pr obl em. Wh a t is Pi la tes? T he Pila t es met hod is a for m o f e x e rci se tha t fo cus es on u sing th e c ore po stur al musc le s to h elp ke e p the b ody b alan ce d and the spin e su ppor te d.

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It is a me tho d t ha t t ea ch es a ware ne ss of br ea thin g and a lign me nt o f the spin e. In h elpin g t o p re ve nt and all e via te ba ck pai n, th e sys te m a lso s tr engt he ns th e d ee p tor so mu sc le s. W hil e Pi lat e s is a simp le f orm o f ex erc is e y ou s hould n’t un der es tim at e t he i mpa ct th at it can h a ve. P il at es c an help t o d e ve lop supp ort for th e de e p po stur al m uscl e s o f th e tr unk. It

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a lign me nt and le ad s to t he s houl der s and hi ps b ein g suppl er. Pil at es has ro ots in b all et and da nc e an d as su ch , s om e o f the m o ve m ents

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in

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c hall en ging a nd di ff icul t. H o we ver , th ere a r e s om e e xerc is es tha t can b e l e arn ed and pr act ic ed at h om e b et wee n guid ed s es sion s. T he sam e g oe s f or s tart ing any n e w f orm of e x erci se i t is i mpor tan t th at y ou s e ek the a d vic e o f y our d oct or b e fore c om men cing .

Th e

ins truc tor

g uidin g

th e

Pil at es

s es sion

s houl d als o be qu ali fie d.

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O ne - on - o ne sessi o ns m ay be t he a ns wer For th os e wh o h a ve signi fi can t b ack pro blem s, it m ay b e a d visa bl e

to

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a

few

on e -on -o ne

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wi th

an

in stru ct or qu alif i ed in Pila te s and e sp eci ally i n t re ati ng t hose wit h bac k pain. W hil e t his i s mo re e xpe nsi ve th an at t endin g a c las s it can b e wor th th e ex tra c o st to l earn th e e xer cis e cor re ct ly by h aving o ne - on- on e guid anc e. W hil e th e ex erc is es in the Pila te s syst e m sho uld chal le ng e y ou m ent ally and p hysi cally , t hey shou ldn ’t c aus e you to s trug gl e wi th the m. I f an e xer cis e is c ausi ng y ou pa in the n i t could b e t hat you ar e no t per fo rm ing it c orr ectly or i t coul d b e to o dif fi cult p osi tion for y ou.

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Y ou shou ld make s ure th at y ou n e ver pu t t oo m uch e xc es si ve s tr ess on th e i nt er vert ebra l d isc s and a vo id men tal or phy sic al f ati gu e. As a g en eral rul e , t hos e suf f erin g from ba ck p ain and a tt endi ng Pila te s sh ould n e ver p erf orm an y e x erci se that pu sh es th e sp ine int o e xtr em es o f e xt en sion or f le xi on. Sid e ben ding m o ve m ents an d t wis ting o f t he s pin e should a lso b e a void ed. As wi th m ost form s o f ex erci s e, i t will t ak e pe rs e veran ce and s om e tim e sp en t att end ing cla ss es b ef or e yo u wi ll se e any m aj or impr o vem en ts. W r a pp in g Up A he alth y b ack i s all ab out c ore str eng th tra inin g. I t incl udes n ot on ly e x ercis es of th e bac k bu t e x erc i se s o f t he sto mach a s well . Fl ex ibili ty e x erci se s he lp your ba ck a s well a nd in clud e thi ngs li ke b endi ng fr om s ide t o sid e t o loo s en th e ba ck ’s s tif fn ess a nd be nding for war d to t ouch your to es , whic h ke ep s y our b ack fro m ge ttin g to o tigh t.

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T ry s om e o f t he e x erc is es men tion ed abo ve o r sh are th em wit h your acq ua int anc e you kn ow tha t mi ght n e ed it or you t hink wou ld be h elp ful t o th em. B e mind ful o f yo ur po stur e as we ll and h o w yo u e x ecu te your d ay to d ay act i vi tie s to a void a ny ba ck in juri es in th e futur e. A s y ou c an s ee , bac k e x erci se s ar e n e ed ed t o ma int ain a h eal thy ba ck or t o re cup era te an in jur ed ba ck. B e mind ful o f yo ur po stur e as we ll and h o w yo u e x ecu te your d ay to d ay act i vi tie s to a void a ny ba ck in juri es in th e futur e. As y ou c an s ee , bac k e x erci se s ar e n e ed ed t o ma int ain a h eal thy ba ck or t o re cup era te an in jur ed ba ck.

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Which Back Exercise Gives You Better Relief? – prcvir.com

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Additional Reference: 10 Best Mu s cl e Build ing Ba ck Exer cis e! h t t p : / / w w w . b o d yb u i l d i n g . c o m / c o n t e n t / 1 0 - b e s t - m u s c l e - b u i l d i n g - b a c k exercises.html

Best Ba ck Exer cis es for a Co mplet e Ba ck Wor kout http://www.muscleandfitness.com/workouts/back-exercises/backexercises-complete-back-workout

Th e 30 Best Ba ck Exer cis es of All Ti m e http://www.mensfitness.com/training/workou t-routines/30-best-backexercises-all-time

H o w to Do th e Top 8 Ba ck Exer cis es https://www.t -nation.com/training/how -to-do-the-top-8-back-exercises

Ba ck Exer cis es in 15 M in ut es h t t p : / / w w w . m a yo c l i n i c . o r g / h e a l t h y - l i f e s t yl e / a d u l t health/multimedia/back -pain/sls-20076265

Exer cis e and Back Pain http://www.spine-health.com/wellness/exercise/exercise -and-back-pain

15 Si mpl e but Po werful Ba ck Exer ci ses that Ea ses Sti ffn ess and Lo wer Ba ck Pain http://www.lifehack.org/articles/lifestyle/15 -simple-but-powerful-backexercises-ease-stiffness-and-lower-back-pain.html

Top 5 Exer cis es to Str ength en your Cor e to Pr event Lo w Ba ck Pain h t t p s : / / d r a x e . c o m / t h e - t o p - 5 - e x e r c i s e s - t o - s t r e n g t h e n - yo u r - c o r e - t o prevent-low-back-pain/

N o Equip m ent Ba ck Exer cis es h t t p : / / d a i l yb u r n . c o m / l i f e / f i t n e s s / n o - e q u i p m e n t - b a c k - e x e r c i s e s /

N o- Equip m ent Ba ck Exer cis es http://www.fitnessmagazine.com/workout/back/no -equipment-backexercises/

H eal you Lower Ba ck Pain wi th th es e 5 Yoga Pos es h t t p : / / b r e a k i n g m u s c l e . c o m / yo g a / h e a l - yo u r - l o w e r - b a c k - p a i n - w i t h t h e s e - 5 - yo g a - p o s e s

H o w to G et a Strong Ba ck http://www.health.com/health/gallery/0,,20709957,00.html

Exer cis es fo r a H eal th y Ba ck https://www.ccohs.ca/oshanswers/psychosocial/backexercises.html

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Which Back Exercise Gives You Better Relief?  

What are the best exercises and stretches for back pains? Have you been asking this question for quite some time? Find out more here!

Which Back Exercise Gives You Better Relief?  

What are the best exercises and stretches for back pains? Have you been asking this question for quite some time? Find out more here!

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