Dr@kumar
How to quickly treat back pain by exercising and recovering your life back?
If you are one of the millions of people who suffer from lower back pain, exercise can do wonders for you. When it comes to lower back pain relief, exercise provides more long-term relief than any back pills your doctor can give you. The point is, the pills only serve to mask the problem by providing temporary pain relief, but the problem that is causing much of the pain is still there. Exercise will strengthen the muscles that support your back and improve flexibility, greatly reducing your chances of future attacks.
You should do a three-part exercise program that includes aerobic, resistance, and stretching exercises. Aerobic exercises like walking and cycling will start to condition your body properly as they strengthen your core and lightly work your muscles. Resistance exercises like weight lifting will strengthen the muscles that support your back. Stretching exercises will increase flexibility by giving your back a greater range of motion. Your doctor can tell you when and how much of each type of exercise to do.
For people with lower back pain, the best aerobic exercises to do are low-impact ones like swimming, walking, and biking. Jogging, aerobic dance, and step aerobics all produce repeated impacts on your back and on your knee and hip joints. To get in good shape, start with 15 minutes of light aerobic work per day, 2-3 times per week, then gradually increase to 30 to 40 minutes per day, 4 to 5 times per week.
You should be working hard enough to increase your heart rate and be between 65% and 85% of your maximum heart rate. You determine your maximum heart rate by subtracting your age from 220. Whether you are walking, cycling, or doing any other aerobic exercise, always maintain good posture. It means sitting straight, standing straight, and not leaning or leaning forward. Good posture is essential to any good exercise program.
When it comes to resistance exercise, you always want to focus on the abdominal muscles. These muscles play a major role in supporting your lower back, and the stronger they are, the more relieved your back is. It is also important to do exercises designed to specifically strengthen the lower back muscles themselves. You will benefit the most from working each muscle group 2-3 times per week. You may want to hire a qualified trainer to help get you on the right track by designing a resistance program that is right for you.
Remember, while resistance exercises are great for strengthening target muscles during labor, there should never be pain. Some discomfort should be present in the muscles being worked on when performing the exercises for them, but should subside very quickly after completing the exercise. If there is pain during the exercises or if the discomfort persists for some time afterwards, this is a sign that something is wrong and the exercise should be stopped and your doctor should be consulted immediately.
When it comes to stretching, 10 to 15 minutes of moderate stretching per day is usually enough to do the job well. Here you really want to focus on stretching your hamstrings which are the muscles at the back of your legs. The looser your hamstrings, the better your back range of motion, because flexible hamstrings don't strain your lower back as tight muscles.
Stretching the lower back muscles is also a must and sitting on the floor with your legs flat on the floor in front of you as you slowly reach your toes until you can't go any further, hold for 10 seconds and sit down is a great exercise for stretching the hamstrings and lower back. Repeat this stretch 2-3 times a day.
While there is no single cure for lower back pain, you can gain much more easily from living with lower back disease by simply incorporating a little exercise into your life every day. It is worth giving long term 30-40 minutes a day, 4-5 days a week to get rid of your lower back pain.
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