Outsmarting Upper Back Pain Through Exercise

Outsmarting Upper Back Pain Through Exercise

Back pain is a very common condition, affecting about 80% of people at some point in their lives. One of the problems we have in society today is that we’re too sedentary. We don’t move enough. So it’s important that you get into a habit of moving. You can do specific exercises or some general movements of your spine, backwards, to the side, twisting round either side. Just get into a regime of movement.
Try doing some simple exercises that strength your upper back and neck to ward off upper back pain.
It’s probably something you take for granted, but your upper spine receives a lot of support from the muscles in your shoulder, neck, chest, and back. By strengthening those muscles through exercise, you can fend off issues of neck and upper back pain.
It will take a regular regimen of back exercises to make your muscles stronger and better able to support your spine. You should perform these exercises in sessions of 15 to 30 minutes a day, at least two or three times each week, the experts say.

Exercise is one of the most effective ways of preventing and treating recurring or chronic back pain. Strengthening muscles that support the spine with exercises back strengthening exercises with pictures prevent, reduce and in some cases eliminate lower back pain. Stretching shortened muscles that are pulling the spine out of alignment can also relieve lower back pain.
Weak core muscles are often at the root of lower back pain. The muscles of the back, the abdomen, hips and buttocks (the core muscles) work together to support the spine.
Aerobic exercise can reduce chronic or recurring back pain. Aerobic exercise increases core endurance. Weight-bearing aerobic exercise (legs support weight of body) such as brisk walking also improves bone density of the legs, hips and lower spine. Aerobics also improve also relieves stress and improves sleep, which helps to reduce chronic back exercises for back pain. See Aerobics page.

How successful an exercise program is in relieving back pain depends on whether other factors that are contributing to back pain have been corrected  particularly chronic poor posture, which increases stress on the back muscles, ligaments and discs. Posture awareness along with strong and flexible muscles help maintain proper posture. Some back exercises.

Lying Down Quad Stretch

Lie on your left side. Let your head rest in your left palm. Keep both legs straight and stretched. Now bend your right leg at knee and hold your ankle with your right hand. Now gently pull your ankle upwards towards your head. You should feel a very light pain in your lower back. Squeeze your butt. Hold this position to the count of 15 to 20. Release your ankle and bring the leg back to the straight position. Now turn and lie on your right side. Repeat.

Press ups to reduce back pain

Similar to, but not as strong as the cobra position in yoga, this extension position seems counter-intuitive at first. However, it has really relieved my sciatic pain! Lay on your stomach on a soft matt or rug, hands at your sides, face either down or to one side for 30 seconds to 1 minute.
Move your arms so that your hands and forearms are on the floor in front of you, elbows under you shoulders.Push your upper torso up, using only your arm strength do not engage the back muscles. Hold for 30 seconds, then return to the position above.then return to the position above. Note: Keep your elbows on the floor don’t push up onto your hands into the cobra position, unless your back is quite mobile, and your back pain level is low. Repeat these two exercises 3-5 times, 3 times each day.

Stretches for Middle Back Pain

The middle back is attached to the ribs so using your arms or legs as a lever helps stretch the middle back. 1 Clasp fingers together stretch them forward and stretch the middle back forward into flexion. Push your spine back and bring your shoulder blades forward. 2 Straddle a chair and use the back of the chair to hold with one hand and the back bottom of the chair with the other hand and twist your trunk in one direction while your pelvis remains upright.3 Roll a tea towel up and put it along your spine while you lay on the floor with your knees bent and arms out to the side. This lifts the spine off the floor and stretches the ribs joints

Ankle Stretching Exercises. – This exercise can be done lying in bed before you get up.

Lying on your back, raise one foot and rotate ankle in up and down motion
Repeat 10 times
Do other ankle

Squatting Exercise

Stand straight up against a flat wall surface
While keeping your back against the wall, scoot your feet about 12-inches from the wall
Slide your back down the wall until your knees are at 45 degrees from the floor
Hold this position for 5 seconds
Slide back up the wall
Repeat this exercise 10 times

Straight Leg Raising Exercises. – This is another exercise that can be done in bed.

Lying on your back, bend one knee and place that foot firmly on the floor for balance,
Raise the other leg 6 – 12-inches and hold in place for 5 seconds
Tightening the abdominal muscles will help the balance as well
Repeat this exercise 10 times alternating the leg raised


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