Exercises to Help Prevent Back Pain

A recent survey of 14,000 people who suffered from back pain indicated that they experienced real levels of discomfort over the previous year, however, had never had back surgery. Of those responding over half indicated their levels of pain severely limited activities for a week or longer. Almost 9 out of 10 reported recurring pain throughout the previous 12 months.

While surgery can be the recommended course of action for patients in extreme back pain, if one can prevent the damage from getting to that point to begin with, going under the knife may not be required. In order to take control of ones good back health the following should be a part of life:

Start a regular exercise program (details below). Activities that engage the entire body will help to regain overall strength and stamina required for strong muscles and bones.

Focus on healthy consumption of food and alcohol. Eating healthy provides the body with the vitamins and nutrients it requires. A little bit of alcohol goes a long way, and some studies show drinking the likes of red wine to have additional health benefits. Too much food and drink will have adverse affects on weight and overall health, so be careful.

Investigate posture affecting scenarios around your home and workplace. Is your favorite chair for watching television causing you back pain? How about that bed you sleep in? Work at a desk in the office? What sort of ergonomics are in place there?

When it comes specifically to preventative exercise that will strengthen ones back, a real key is to participate regularly. Doctors recommend at least three sessions every week. The exercises on the following list should not take one more than ten or fifteen minutes and could provide all the benefits necessary to keep from ever going into surgery to repair back damage.

6 Core Muscle Exercises To Reduce Back Pain

Pelvic Tilt: Lie on the floor with knees bent, feet parallel, tighten the lower abdominal muscles and pull the lower back towards the floor. Relax and release to regain the arch in the back. Repeat 5 to 10 times.

Safe Curls: Lie on floor with knees bent, place arms across the chest. Use upper abdominal muscles to lift trunk of body, slightly, off the ground floor. Hold five seconds, relax. Repeat 10 to 15 times.

Prone Arm & Leg Raises: Lie on floor, on stomach with both arms extended in front of body. Simultaneously lift the right arm and left leg a few inches off the floor. Hold 5 seconds, relax. Then lift left arm and right leg, hold 5 seconds, relax. Repeat both sides 10 to 15 times.

Regular Arm & Leg Raises: Up on all fours, arms directly under shoulders, knees under hips. Simultaneously extend right arm straight ahead of body while extending left leg out and behind body (this can take some practice on balancing). Hold extended for 5 seconds, relax. Repeat with left arm and right leg. Perform 10 to 15 repetitions.

Cat Curls: While on all fours with back and neck in a neutral, straight position, round the back up towards the ceiling. Done correctly, the lower abdominal muscles should be the active group. Hold 5 seconds relax. Repeat 10 to 15 times.

Breathe: In addition to helping strengthen abdominal and back muscles, a good breathing session will also introduce additional oxygen into ones system. Stand up, legs slightly wider than the shoulders, hands on ones hips. Open up the chest and lungs (preferably having a lovely view will make this a very effective exercise!) Breathe in deeply, through an open mouth until the lungs are at capacity.

An slow 4 count should fill the lungs completely with fresh air. Hold the air in the lungs for at least a count of 8 (this may take some work) and then expel the air slowly to a count of at least 12 or longer. If possible try breathing in through the mouth and out through the nose, or pursed lips.

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