Like most cities across America, Houston, TX, has its share of people suffering from back problems. When first confronted with the pain, people normally just want to lie down, but that doesn’t help in the long run. For mild back pain and to prevent future back pain, doing exercises for the back and core muscles can help. You need to increase circulation to eliminate back pain and strengthen the underlying muscles.
Is the pain located in your upper back?
Upper back pain requires different exercises from pain in the mid or lower back. You can reduce upper back pain almost immediately with stretching exercises. Stretching the muscles improves circulation and relaxes small muscle cramps. Neck rolls help relieve neck, shoulder and upper back pain. Just slowly roll your head down, to one side, back and then to the other side. Shoulder rolls, arm circles and overhead stretches are exceptional for upper back pain and you can do them anywhere. A seated angel stretch can also be done in a chair. Arch backward as you raise your arms, clasp your hands and stretch behind your body.
Relieve the pain and prevent it with mid-back exercises.
Yoga poses like the cat-cow, can help relieve mid-back pain and also be beneficial for the lower back. Begin on your hands and knees, arching your back upward as you lower your head, like an angry cat. Hold. Slowly raise your head, while lowering your mid-back until your buttocks and shoulders are high and your mid-back is lower, like a swayback cow. Hold then repeat.
Tight hamstrings can cause back pain.
A hamstring stretch is amazing for lower back pain relief. You need a rolled-up towel and a place to lie down with your knees bent and feet flat on the floor. Roll the towel, grasping it with one hand on each end, creating a loop. Lift one foot and loop the towel under it, then gently raise that foot by pulling on the ends of the towel, straightening the leg. as you pull the foot toward you. When you feel the stretch, lower the foot and do the other side.
- If you have symptoms of something more serious, like bowel or bladder problems, fever, or if the pain came after a fall, see a doctor immediately. If there is numbness, it lasts longer than a few weeks or it spreads down both legs, also check with your healthcare professional.
- Strengthening the abs and core muscles can help prevent back pain. If your abdominal muscles aren’t strong, it makes the back muscles work too hard to keep you upright. When your back feels better, try doing planks.
- Do a bridge exercise. Lay on your back with knees bent, feet flat on the floor and hands near the hips. Raise your bottom off the floor until it creates a straight 45-degree angle. Keeping your abs tight, lowering your body.
- Improving circulation in the back is imperative. Walking can help you do that, but only if you maintain good posture. It not only boosts circulation, but also helps loosen the muscles.
For more information, contact us today at Rising Fitness Gym