Back Pain Relief

Back Pain Relief

Need some relief from your back pain?

When it comes to back pain relief you can look at medication to temporarily ease the pain or you can go to the root cause and put in some work to help with long term back pain relief and prevention.

I was recently asked what exercise I would use for relieving back pain, following an accident and all clear from the GP.

This post is my thoughts and reply to that queston.


How do I relieve my back pain?

Firstly I would suggest having a look at the bodyweight or none loaded exercises, like the ones in the link below.

How to strengthen the lower back
https://www.medicalnewstoday.com/articles/323204.php

I successfully used most of these myself when I had back mobility issues.


Once comfortable with your range of motion you can move on to some more advanced moves like:

Stability-Ball Back Extension

Lie facedown on a stability ball, hands behind your head, feet against a sturdy object. Squeeze your glutes and lift your torso up until your body forms a straight line. Hold for one or two seconds. Slowly return to start.


Good Mornings

Stand with your feet shoulder-width apart and your hands placed behind your head. Stand upright, brace your core and pull your shoulders back. Take a breath and hinge forwards from your hips, not your waist, allowing a slight bend in your knees but keeping your back flat.


Seated Back Extension

If she has access to a gym that has one, the Seated Back Extension is a good safe bet for reasonably safe medium weighted back exercising. If she has not used this piece of equipment before, just follow the instructions on the machine and try it without adding weight or better still, grab one of the instructors for a quick demo.

This machine will work all the muscles of the “erector spinae” which runs down the entire length of your spine, all the way from your neck to the lower back.


Mix all of the above in with a good “core stability routine”, “lower abdominal exercises”, “Russian twists” and “side bends”.

Set your self some goals and keep moving forward.

Good luck.
Bob

 

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