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Exercises for Back Pain

Exercises for Back Pain
Always consult with a doctor to make sure you are healthy enough for exercise before starting a new exercise regimine.

Back pain can be very debilitating. When you are suffering from back pain it can be difficult to exercise, to perform mundane activities such as lifting your children or even getting out of bed.  Sitting or standing for long periods of time can be excruciating.  If you are suffering from back pain you are not alone.  It is estimated that over 85% of Americans will experience some sort of back pain in at least one period of their lives.

There are multiple ways you can approach back pain relief.  One of the easiest ways is to exercise.  With proper form, core and back exercises can improve your circulation and posture as well as build important muscles.  These muscles will help to maintain and protect the vertebrae and ligaments in your back and spine.  Cardiovascular exercises and a healthy diet can help keep your weight under control which can also help with back pain.  Being overweight adds more stress on the spine at all times which could make it easier to strain the muscles from over and under use.

 

Here is a detailed list of exercises that have helped others with lower back pain.  

  1. Cardiovascular exercises such as jogging or swimming.  These will help to condition your heart and other muscles as well as speed recovery time.  If you are not in shape you can start out walking for short periods and slowly increase your time and speed until you can run for about 30 minutes 2-5 days per week.
  2. Strengthening exercises focusing on your core and legs.  Even if you do not have a gym membership there are many exercises you can do at home with your own body weight or a small set of hand weights.  For those who lack motivation or are scared about not being able to use proper technique a personal trainer might be a great idea.
  3. Stretching exercises will help keep your muscles strong and flexible and help prevent injury.  Yoga classes are a great idea if you are looking for a class focused on stretching exercises.