Back pain is the second biggest reason that a person seeks medical help. There are many factors that affect the back and when a person’s back pain is debilitating, life becomes very difficult. When dealing with back pain issues, it is important to keep in mind that the cause of back pain could be related to disc degeneration, muscle weaknesses or imbalances or nerve impingement. Putting time into prevention before injury, or ensuring that proper muscular rehabilitation of the back occurs once injured, will be the difference between a life of pain and discomfort OR a life FREE from back pain and discomfort.
Here are some key exercises that can help strengthen your core and back.
1. The Reverse Fly
Stand tall with your feet shoulder-width apart, Your knees slightly bent and your back straight. Hold a light weight in each hand (5 to 8 lb. is recommended – find a weight that gives you resistance, but not too heavy that you strain your back – you can increase that weight over time to give more of a workout). Bend at the waist with your arms hanging down from the shoulders, palms facing in. You want to brace your core and ensure your back is straight. With your elbows slightly bent, raise the weights out to the side. Raise them as high as you can and squeeze your shoulders blades together. Then lower back down. Do 3 sets of twenty.
**The number of reps can depend on the amount of weight you have and your exercise level. You want to ensure to push yourself, but not to the point where you injury your body.
2. Bent Over Row
Take a light weight (again depending on your strength level) in each hand, stand with your knees slightly bent, hip width apart. Bend at the waist with your arms hanging down from the shoulders, palms facing in. The weights should be in front of your knees. Next you will pull the dumbbells up towards the lower part of your chest. Keep in mind that you want your upper arms and elbow next to your ribs while doing the motion. Concentrate on squeezing your shoulder blades together. Next lower dumbbells slowly. Do 3 sets of 20.
3. Opposite Arm Leg Reach
For this exercise, you want to start off your hands and knees. You will reach your right arm forward and at the same time stretch your left leg back. Make sure your arm and leg are level with your back and that they are not above or below. You want to be straight like a pencil. Hold the position for 5 seconds and then release back to all fours. Do the same movement with your left arm and your right leg.
As you increase your strength you can hold the position longer for increased difficulty.
4. Swan Dive
You will first want to lie face down, Then stretch your arms overhead, point your toes and lift your arms and legs about 6 inches off the ground. While holding your legs in position, sweep your arms out to the side and behind you. Exhale and reach your arms toward your toes with your palms facing in. Hold for 1 count. Then you will bring your arms back to starting positions and relax you entire body to the ground. You want to repeat 6 to 8 times
First you will lay face down on the floor. Then tuck your toes into the ground and push up onto your forearms, keeping your upper arm perpendicular to your shoulder. Keep your core tucked in and your body weight being held up by your toes and forearms. You want to keep your body as straight as possible. Do not put your butt in the air or dipped down toward the mat. Hold this position for at least 10 seconds. Again you can increase time as your ability has increased. You will want to repeat 3 to 5 times.
Exercise is very important in a healthy life style. Ensuring that your lower back is strengthened gives you stability and decreases your chances of lower back pain. There are many exercise that can improve your lower back. Find a routine that best fits you and your life style
Comment below and tell us your favorite exercise!