Tens of millions of Americans suffer from some sort of back pain. This occurs for many reasons, including injuries, accidents, and genetics. Whatever the reason, no one deserves to suffer. If you are in some sort of back pain, you owe it to yourself to try to address it as quickly as possible.
Fortunately, people who are in back pain can do quite a bit to help alleviate these problems. Stretching, massage, chiropractic visits, and physical therapy all are great options to help people reduce the back pain that they are suffering from.
Furthermore, many of these exercises can be completed at home with a minimum of guidance. Back rehabilitation exercises come with many positives, including:
- Strengthening targeted muscles, tendons, and ligaments, helping return your back to its peak physical condition.
- Increased mobility in your back, helping to prevent future injuries and ensure that you are moving around easier.
- Assisting with the exchange of fluids in your back and spine, allowing your back to better engage its natural healing mechanisms.
- Engaging in physical activity, which provides an overall health benefit.
To be sure, not all back exercises are created equal, and some are unquestionably better than others. Additionally, while you can do many of these at home, it may not be advisable to do so, depending on your physical condition. You should always consult with a doctor or medical professional before starting any new exercise routine.
However, all of these exercises may provide a great way for you to strengthen your back and heal your own pain. Here are some great exercises that you can do.
Back Rehabilitation Exercises
Bridges
Bridges can strengthen your gluteus maximus (or butt) muscles. These are the muscles that support your back, so it is very important to keep them as strong as possible.
To perform a bridge, lie down on the ground. Place your feet hip-width apart and bend your knees. Keep your arms by your side and press your feet firmly into the floor. Lift your butt off the floor and keep them as straight as possible with the ground. Keep your shoulders on the floor and contract your butt muscles.
How many of these you do is up to you, but you should try to do at least a set of 12. Rest for one minute in between each set, and do three total repetitions.
Draw-Ins
Draw-Ins strengthen the muscles on the front and side of your stomach, which are obviously very important for stabilizing your spine. They are also relatively easy exercises and great for beginners who are just starting to strengthen their spine and engage in an exercise program.
To perform a draw-in, lie on the ground, with your back on the floor. Bend your knees so they are diagonal. Take a deep breath and pull your belly-button towards the spine as much as possible. While you are doing so, you should be contracting the muscles in your abdomen. Hold the breath five seconds, and release.
Pelvic tilts
Pelvic tilts are great for many reasons, including that they can strengthen the muscles in both your back and your abdomen.
Start the pelvic tilt by positioning yourself identical to a draw-in: Back on the floor, knees bent at a 45-degree angle. The only difference is that you can put a cushion under your head for comfort. From there, tilt your pelvis in the direction of your feet. You should feel your back and stomach muscles contracting as you lift slowly off of the ground. Repeat around 12 times, if possible.
Spine stretch
Spine stretches can be a great way of concluding any exercise program, as they simultaneously feel good and are very relaxing.
Like a pelvic tilt, lie on the ground, cushion under your head, legs bent at a 45-degree angle. Extend your arms to the sides and roll your knees off to one side. Your back should remain flat on the floor, but your pelvis should turn. Take a deep breath in, and return your knees and pelvis back to the starting position. Repeat 6-8 times and make sure you switch sides.
Remember, if you are in pain, there are things you can do and professionals you can visit that will help you recover. If you want more information, please call us at 205-637-1363 or visit our website at www.website.com.
