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What Exercises good for a Bad Back?

 Exercise is one of the best ways to get rid of back pain and keep it from returning. There are exercises for almost anyone with back pain You may feel like resting, but moving is good for your back. Exercise for lower back pain can strengthen the back, stomach, and leg muscles. They help support your spine, relieving back pain. Strengthening the entire core and keeping it stretched will help ease back pain and prevent future injury. There are many reasons for having a bad back, but plenty of solutions cost nothing, improve your back pain, and help you get rid of back fat in the process.


Water Workouts for Back Pain Provide Strength and Resistance.

An aerobic exercise is any exercise that uses the big muscles of your body rhythmically and repetitively. Aerobic exercise can get the blood flowing to your back muscles, which can help them recover from injury and increase their strength. Walking is a good low-impact aerobics choice for your back, but swimming may be an even better workout for back pain if you get backaches. Swimming could be the best low-impact aerobics back pain exercise. Water provides both support and resistance. Almost any workout for back pain done in water is beneficial and safe for back pain.

Partial Crunches.

Some exercises can aggravate back pain and should be avoided when you have acute low back pain. Partial crunches can help strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross your arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor.  Breathe out as you raise your shoulders. Don't lead with your elbows or use arms to pull your neck off the floor. Hold for a second, then slowly lower back down. Repeat 8 to 12 times. Proper form prevents excessive stress on your low back. Your feet, tailbone, and lower back should remain in contact with the mat at all times.

Yoga Is a Great Workout for Bad Backs.

Two all-around good workouts for back pain are yoga and working with an exercise ball. Yoga is great because, as long as your teacher knows your limitations, it can be adapted safely for most people with back pain. Few exercises combine flexibility and strength as well as yoga. An exercise ball, also known as a Swiss ball, is a large, soft, air-filled ball that can be used for stretching and strengthening. You will need some training on how to use it, but there are hundreds of great exercises that can be done with an exercise ball. Check with your physical therapist.

Bird Dog.

Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift. Try lifting and extending your opposite arm for each repetition. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don't let the lower back muscles sag. Only raise the limbs to heights where the low back position can be maintained.

Superman.

Very few exercises are this subtle with such powerful results. Done properly, this exercise directly strengthens the muscles around your lumbar spine or your low back. This is where most back injuries and pain occur. Modify this move by lifting just your right arm and left leg first, then left arm and right leg. Lie down on stomach with arms and legs long. Draw abdominals up and away from the mat and pull shoulders down away from ears. Squeeze abs, back muscles and glutes to lift arms and legs off the mat. Release to start position with control.

Medicine Ball Overhead Slam.

This move works on strengthening the abdominals and entire core plus gives special attention to the muscles of the upper back. Strengthening upper back muscles is going to help promote good posture. Slam the ball to the ground in front of you as hard as you can, engaging your abs, glutes and upper back. Catch the ball after one bounce and raise it back overhead.

Downward Dog.

After any workout or even just waking up in the morning, the downward dog is going to open up your back side. It stretches you from your heels to your head. Remember, your body is a kinetic chain so a bad back isn’t isolated to the spot you feel it. Likely, the tightness or pain involves other parts. This stretch will cover a wide spectrum. Begin in a kneeling position on your mat with hands directly under your shoulders, fingers spread wide. Tuck your toes under and engage your abdominals as you push your body up off the mat so only your hands and feet are on the mat. Press through your hands moving your chest gently toward your thighs and your heels gently toward the floor. Relax your head and neck and breathe fully. Hold as long as you like.






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