Exercises for back pain relex
To improve Back,ridge,abdomen muscles; to increase joint and soften tissue elasticity we should keep to do necessary exercises lifelong. But we should do swimming, walking,biking instead of hard sports which may cause back hernia. There are hundreds of back exercises but we think that some of them are most important.
Point should be noted before exercise
- -Back pain exercises must be done in a clean air (if its possible you can open windows).
- -Back pain exercises should be done in a hard floor.
- -People who has back hernia must not do these exercises if thet are in a period of akut pain.They sould rest insted of back pain exercise.After pain gone tey should apply doctor than they can do these exercises.
- -You must be patient when you start back pain exercises. You can not see any improvement in short term but you can see it in long term.
- -You should increase the exercise plan.Increse the exercise repetion slowly .
- -If a doctor says nothing about it you should do every exercise 5 times a day.After that you shoud increase repetition by adding 5 each month.
- -Avoid instant movements and hard movements.The exercises we choose for you has any risk. You should prefer these exercises.
- -While doing exercises orafter exercise the pain must not be increase.If there is a increase on pain after the exercise and it still exists for 15 minutes you should goto doctor.
- -If you had back hernia surgery. You should wait 3 weeks after surgery. Than you can start exercises slowly.
FOR Lower Back Pain
Exercise postures
The principles of Spinal Balancing
address the both the pain and the root cause of the condition that is
responsible for your lower right back pain. Through self assessments,
your individual spinal imbalances can be identified, and a targeted
corrective program can be developed for your specific needs.
For Upper Back Pain
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That pain you are feeling may be due to a few things.
1. POSTURE
We all get lazy at times, tired, and start slouching. It's much easier to let ourselves go until we start feeling that pain and tension in our upper back and neck.
Then it's time to sit up straight, push your bottom up against the back of the chair and stack your shoulders up over your hips and ears over your shoulders. Use a pillow if you need to.
Check out this article for ways to improve your posture and strengthen your upper back.
2. COMPUTER SET UP
Your work space set up may be contributing to your upper back pain.
Is your chair the right height?
Too high or low may contribute to your slouching or straining to look up. Try the new exercise ball chairs and find out how they can strengthen your core and help you sit better all at once. They are also height adjustable.
Is you screen too high?
Your screen should be set up just below eye level for optimum height and distance about 12 inches away. What about keyboard and mouse?
When I rest my hand on the keyboard I start to feel tension. Let your fingers work on the keyboard keeping your wrists and forearms straight and parallel to the floor.
When you use the mouse, set your hand down and move the mouse with your wrist not the whole arm.
3. MUSCLE WEAKNESS/TIGHTNESS
Get up and do some upper back pain exercise stretches or do it in your chair every hour. One of my favorites;
Side Stretch or Mermaid
Standing or sitting with good posture place one hand at the back of your head and lift that elbow as you reach the other hand down your side to the floor.
Move straight sideways exhaling as you reach down, inhale come back up to start. Repeat for 4-6 times on each side.
Working on pulling upper back pain exercises are some of the best ways to strengthen the upper back and shoulders.
