Previously on this blog we mentioned exercises that Scoliosis patients should avoid – so here are a few that are appropriate for patients with back pain.
People with back pain often find it hard to stay comfortable for long periods of time, especially if their work entails sitting in front of a desk or having to bend frequently. Luckily, there are exercises that can help alleviate the effects of back pain in the body. These exercises may not be a cure for the spine conditions, but they can help maintain a more favorable state and reduce the chances of it worsening.
There are exercises for back pain that are ideal for the outdoors, while others can be done at home or even at the office. Doing these exercises regularly will help strengthen the muscles and reduce further discomfort in the back area that might otherwise disrupt your daily activities.
Here are a few exercises you may want to try…
Shoulder Stretches – This kind of exercise can be done indoors and even at work during a short break. All you have to do is cross one arm over your body and use your other arm to pull it closer to your body. After a few repetitions, switch arms and do the same number of repetitions on the other side. This will help loosen the muscles in your shoulders and upper back.
Standing Raise – This is an abdominal exercise that helps strengthen your back. Use lightweights in a standing position, bring them up parallel to the ground, and then take them out to your sides and repeat. Remember to always keep your back straight.
Lower Body Toner – This exercise is easy to do indoors or outdoors. Lie on the ground and lift your legs up, pushing your spine to the floor. Slowly straighten your legs upward and hold them there for four seconds before lowering them back down and repeating.
Chest Stretch – This exercise works your upper body. Stand with your feet shoulder width apart and lift your arms to your sides, keeping them parallel to the ground. Then, pull your arms backward while pressing your shoulder blades together.
Overhead Reaches – This is another great exercise that you can do at work. Sit with your legs crossed and your back upright. Hold something above your head and slowly raise it towards the ceiling. Hold for several second before dropping your hands back down. Repeat this several times.
Groin Stretch – Sit on the ground with your back upright and as straight as possible. Start by pulling your feet towards your body so your soles are touching. Relax your knees and let them fall to each side of your body as you continue pulling your feet toward you. Put your hands on your ankles and slowly push your legs closer to the ground, while keeping your soles together.
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