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Back Pain Exercises

Appropriate exercises are essential for preventing and treating back pain. The best defense against developing back pain is to have strong supporting muscles. Strengthening the abdominal muscles, leg muscles, and back muscles is critical to preventing back pain. Exercises should include aerobic conditioning, which enhances circulation to the muscle tissue that supports the spine.

back pain exercise knee to chest

Exercising the back following an injury or strain should be done according to the instructions of your healthcare provider. Quite often, the fitness routine will include both stretching and strengthening exercises. An example of a stretch is the knee to chest routine, in which you lie on your back, put your hands behind the thigh, and pull it gently to your chest. Hold this position for about 30 seconds, and then repeat with the other leg.

Another excellent stretch for back pain is the pelvic tilt. For this exercise, lie on a firm surface with your feet flat and knees slightly bent. Begin by pushing the small of your back into the floor by using your abdominal muscles. Contract your abdomen by pulling the lower abdominal muscles up and in. Keep your back flat for about five seconds, and then release. Repeat the procedure as determined by your therapist or healthcare provider. It's important to breathe through the stretch--don't hold your breath.

back pain exercise - curl up
Build up strength with stretching.

Other back pain exercises include pelvic lifts, hip rolling, leg stretches, curl ups, hip extensions, and many more. If your back pain is not resolved or it becomes worse, notify your physician. Further diagnostics may be required. If your therapist recommends the use of ultrasound therapy to enhance the reduction of back pain through exercises.

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