Exercise for Back Pain
Posted on March 1, 2014 by bob in Moving Free
Although specialists once thought resting was the best prescription for a bad back, it is now shown that carefully designed exercises may be more effective in reducing back pain. A sedentary lifestyle and unnatural alignment of the spine have a lot to do with back pain, a condition that affects 31 million Americans at any given time, according to the American Chiropractic Association. One study found half of all working Americans report back pain symptoms whether they are seated or standing on the job.
If you spend most of your time sitting at a desk, it’s easy to hunch your shoulders and neck forward to look at a computer screen without even noticing. And if you hold that position for hours at a time, especially with your legs crossed at the knees, your spine can really suffer. For women, wearing high-heeled shoes can add to spine stress.
By the time we reach our fifties, many Baby Boomers have created bad habits and bad backs. Luckily, it’s possible to change your posture for the better, standing or sitting, and relieve that chronic pain – as well as the restricted breathing, digestion and circulation that holding an unhealthy posture may cause.
The most effective way to improve your posture is by stretching your spine and strengthening your back and abdominal muscles so your whole core area gets stronger. Exercise also works to remedy sudden injury to back tissue and muscles.
One of the most effective ways to relieve back pain is back extension. Back extension helps to reset your vertebrae into proper alignment and to relieve nerve pressure. You can do it standing, sitting or lying face down (‘cobra pose’ for those with yoga experience). Here’s the standing version:
— stand with feet comfortably apart;
— place hands behind you at the lumbar area;
— gently arch your back and look upward without stretching the neck too far back;
— hold for 10-20 seconds;
— repeat 3 times.
Try this anytime your back feels fatigued. You’ll be surprised at how much relief it gives you. But don’t do it if you are in severe back pain. In that case it’s time to call your doctor.
Mirabai Holland, M.F.A. is an authority in the Health & Fitness industry specializing in preventive/rehabilitative exercise. You can reach her at askmirabai@movingfree.com, or www.mirabaiholland.com.
