For many people who suffer with back pain, there are many exercises which can be done to help strengthen and improve overall movement and flexibility. Just because one person has pain in their lower back while another person has pain in their upper back, does not mean the same exercises will help both conditions. Each person’s body is unique and sometimes the recommended exercises may not help either. Always consult a chiropractor or physical therapists before attempting any new movement.
If you are a person suffering from lower back pain, many times it is caused from sitting at a desk all day or slouching. Taking breaks throughout the work day to stretch or at least walk around the office, will help keep the lower back loose and eliminate some of the pain. One of the best exercises is Pilates since many of the movements focus on strengthen the core, which the lower back is part of. Some exercises to help strengthen the lower back are:
1) Simple crunches where the body comes up a quarter of the way and in a controlled motion, lowers fully back down to the ground. This strengthens to abdominal muscles to help support the lower back.
2) Lying on your stomach, with your hands at your sides, palms facing down, and slowly lift each leg one at a time, slightly off the ground. Do not over lift and this exercise should be done slowly. If any pain occurs, stop immediately and consult a physician.
3) In the same position as above, raise your arms over head with palms facing down to lengthen the spine while lifting each leg.
For people who suffer from upper back and shoulder pains, also from staring at a computer screen all day and not getting up and taking breaks, below are some exercises which can help.
1) Desk yoga can be done at any time of the day. Close your eyes, breathe, and let your head roll straight back to give a stretch in the upper back and neck.
2) Simple isolations like lifting the shoulders and lowering can keep them loose while working.
3) Lying on your back, legs flat to the floor, raise your arms in front and while holding your abdomen muscles, move your arms horizontally in a scissor motion.
4) In the same position as above, move your arms vertically, up and down.
5) On a nautilus machine, the pull down bar with light weights brought the front can help keep the shoulders loose.
Usually repetition is 15 to a set but again each person’s body works differently and listen to your own body.
Another great exercise for the back and the entire body is any movement in a swimming pool. Not particularly swimming but even water aerobics or just stretching in a pool. Water lightens a person’s body weight so while exercising, many movements which may not be accomplished on land, can be done in the water. Keeping all body parts, especially the shoulders, back, and neck from tightening up, if there is access to a swimming pool, it can give the back the best fitness routine.