Back Pain Exercise: An Exercise Program To Lower Back Pain

Back Pain is one of the most common back ailments suffered by a million of people today. More than 80 percent of the back pains and back problems are caused by weak muscles and low muscular strength in the back or abdomen or both.

Instead of going for medication for back pain relief it is advisable to cure back pain by performing some very good back strengthening exercises as explained here.

Benefits of Back Exercises:

Our back or the spinal column provides the biggest support to our body when we walk, run, work or even sit around. Back pains and injuries are more common these days because of hectic work pace and sedentary lifestyle of people.

Back exercises are therefore mandatory to provide strength and flexibility to the spinal column. It helps you keep your back supple and flexible while doing your daily activities, without exerting much stress on the spine.

Diagonal Crunch:

Lie on the back and bring your hands closed behind your neck. Slowly bring your knees to your chest legs crossed at ankles. Now inhale. Slowly exhale as you lift your head and trunk and start moving your left elbow towards your right knee, as far as you can stretch.

Now repeat the same move at the other side with right elbow and left knee. Do it not more than 8-10 times. This exercise helps you strengthen your abdominal as well as back muscles.

Hamstring Stretch:

Lie on your back on the floor. Bend your knees at right angles. Now slowly lift your leg towards the ceiling. Now using your hands press your legs towards your face.

Again gently bend your knee and bring the foot down without jerks or sudden motions. Repeat with the other leg and try doing it 5 times with each leg. This exercise is excellent for muscle stretch and flexibility.

Back Curls:

Sit on the floor with knees bent and lay your feet flat on the floor. Spread the knees to hip width apart. As you roll back slowly exhale. Stop just when your stomach is about to touch the floor. Hold yourself in the position till you count 5.

Now inhale as you again move your body towards the position you started. Slowly press in your lower abdomen and lower back and move gently. Repeat the move at least 5 times. Back curls are excellent way to strengthen the lower and upper back muscles and increase their flexibility.

Tips and Warnings for Back Exercises:

There are a few important points to keep in mind when you start exercising your back. If you have suffered serious problems with your spinal column it’s better to consult your doctor before starting on an exercise regimen.

Beware of any pain or exertion that takes place when you start these exercises. A little ache or pressure is normal but if the pain continues for days, you should stop the exercise and wait till the pain subsides down.

To make these exercises more effective, it is necessary for you to maintain a perfect alignment and correct body posture. Wrong postures while exercising can further hurt your back and cause serious injuries.