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| The Best Exercises to Strengthen Your Back | September 17, 2009, 6:01 pm | visits: 46 | wordcount: 512
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By Barry Lawrence
If you've been plagued with back pain, you'll want to do everything possible to help your back return to its prime condition. You might have an ergonomic seat at work and are working on your posture, but did you know that one of the most effective ways to help your back could be through exercise?
Exercise can be used to strengthen and condition the back and back muscles, and to promote flexibility. This in turn supports and protects the spine, helping to avoid injury and sometimes relieving existing injuries or pain. Here are some facts about the exercises that could help your back:
Core strength
In reality, it isn't just the back that you should be looking to exercise. Your stomach, buttock and hip muscles are also needed to support the spine. They help keep it aligned and are used when the spine extends or twists. Keep these 'core muscles' strong and well exercised and you're certain to promote excellent back health.
Yoga and Pilates
These exercises are great for strengthening the back as they both focus on exercising your core muscles. Yoga is great for flexibility and alignment, particularly Hatha Yoga. Pilates focuses more on building up strength in the postural or core muscles. Either technique can be used to prevent future back problems. Be cautious if you have an existing injury as certain stretches or exercises can cause further aggravation.
Swimming
This form of exercise is often recommended by therapists as a means to resolve back pain. The reason for this is that water makes a great support for the body, which allows it to exercise without taking much strain or weight. This is great for those who do not want to aggravate existing neck or back pain. Warm water is also good for relaxing muscles. However, repetitive or awkward movements in the water can also lead to further injury so it is always important to learn correct exercise and swimming techniques before undergoing this kind of therapy.
Easy stretches
There are some common stretches and exercises that are helpful for building strength in the back - they can be carried out at home or even at work.
A front lying chest lift is one simple set of movements you can do:
1. Lie face down on the floor with your palms next to and in line with your chest.
2. Use your arms and your lower back muscles to lift your chest off the floor. Your hips and thighs should remain on the floor and you should keep your head in line with your spine (don't tilt it up or down).
3. Pause at the top of the lift when your arms are straight then slowly lower yourself down again.
4. Repeat this 8 to 12 times in three sets.
Before undertaking any form of exercise or any discussed here, it is essential that you notify and consult your physician as there is always a risk that back problems can be further aggravated.
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Barry Lawrence has written several articles for TruComfort, a company that offers an ergonomically designed seat and back support system. For more great articles on how to reduce back pain, check out their blog at www.trucomfort.com/blog
Source:www.isnare.com | |
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