At a time when anyone can suffer from back pains as a result of the various things they do, it is very important to know how you can ease or even
your back pains. You can have back pains as a result of undue strain on the back when lifting heavy items, or there might be some other reason. Sometimes, even the position that you take can cause a strain on your back, or it could be a chronic condition. Back pains have been the excuse for many people to stop exercising regularly, and even after the back pain heals, many people become lazy and do not restart regular exercising.
Well, here is some good news for you if you are suffering from back pains. You can still exercise when you have back pains because there are some exercises that will actually facilitate the healing of your back and will gradually reduce and sometimes even eradicate your back pains.
1. Partial crunche
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Partial crunches are a very good exercise to deal with back pains, unlike most other exercises that would increase the pain in your back. This exercise greatly aids in strengthening your back and stomach muscles.
How to do it: Lie down with your knees bent and your feet flat on the floor, then place your arms crossed over your chest or under your neck. Then, raise your shoulders off of the ground while tightening your stomach muscles at the same time and stay in this state for two seconds. Make sure to breathe out as you raise your shoulders and avoid leading with your elbows or use your arm to lift yourself up. Note that your feet and lower back should remain on the ground. Do this at least 8 to 12 times.
2. Hamstring stretches
This is another exercise that is good to do when you have back pains. It strengthens the calves without causing any real problems for you.
How it is done: Lie down straight on your back and bend your knee with your feet on the ground. Then, wrap a towel around a foot and gently straighten your knee. Then pull back on the towel until you feel a gentle stretch down the back of your leg and hold this pose for 30 seconds. Repeat this about 3 to 5 times for each leg.
3. Press-up back extensions
This workout is great for strengthening some of your muscles and also helps you strengthen your back muscles without straining them any further.
How to do it: Lie flat on your stomach while keeping your hands beneath your shoulders. Then, push until your shoulders begin to lift off of the floor using both your hands. You can go further if you feel that this is too easy, by putting your elbows on the floor to keep you up. Note that you should hold this position for 5 to 10 seconds before you release the position.
There are plenty of other exercises that you can do when you have a strained back, even though the reasons for the back pains may vary. Note that before indulging in these exercises, consult with your doctor and confirm with him or her that it is alright to do these exercises.
Image courtesy of: medindia.net, trainer.ae, blog.portea.com
