FREE Fitness and Muscle Building Programs
Workouts That Work Super Fast To
Burn Fat, Build Muscle and Increase Strength!
Enter your first name and a valid email address
for free instant access to the workout programs.
5 Exercises For Fighting Back Pain
Back pain is something that
we all struggle with at some point in our lives. Young kids can throw out their
back during play, young adults can strain themselves getting used to the
working world, and middle aged adults seem to always be pulling back muscles
some way or another.
The back includes the spine
and a huge portion of the bodyís muscle mass. Itís extremely important for
almost any type of movement. Walking, running, dancing, crouching, bending -
even pushing down on your gas pedal can strain your back since the nerves
running from your spine extend all over your body.
Fortunately, there are many
methods you can practice to limit the pain you feel in your back.
What? Yep! Simple stretching. Itís a miracle
cure for a number of strains, pains, and injuries. Stretching is the basis of
yoga, which has been used for centuries to treat strained muscles and joints.
Why? Stretching helps to improve the range of
motion and flexibility of your joint muscles. There are two basic types of
stretching involves you striking a
pose and holding it for a set amount of time to help the muscle or tendon
stretching involves moving a set of
joints or muscles through a specific range of motion, which opens your
joint flexors to new movement ranges that they may not be accustomed to.
Both types of stretching
are great for expanding the functionality of your muscles and joints, allowing
you to exert yourself further without hurting yourself.
How? A good back stretch is a half lunge.
Stagger your feet, and put your left foot to the front. Bend your forward knee
as close as you can to ninety degrees and lower your back knee towards the
floor. If you push your right hip forward, youíll feel a solid stretch along
the front and side of the hip. Hold this for five slow breaths and then do the
other side. This allows a greater range of motion in your lower back which is
good for bending and lifting at odd angles.
2. Partial Crunches
What? There are a lot of exercises people try
that can actually aggravate back pain. One of the few that are
beneficial for back pain are partial
crunches! A partial crunch is just a regular crunch except you donít need to
stretch the whole way towards your knee.
Why? Partial crunches work the abdominal muscles and the lower back muscles. These are
absolutely vital for core strength. Having a weak core is largely responsible for a huge
amount of back injuries, so doing a regular routine of partial crunches will
ensure that your core maintains its strength.
How? Lie with your knees bent and your feet
flat against the floor. With your arms crossed over your chest, clench your
abdominals and lift your shoulders up off the floor. Exhale while doing this.
Try not to use your elbows in a partial crunch, or use your arms for momentum.
Hold this position for a second, then gradually lower yourself back down until
your back touches the ground.
Do this between 8 and 12
times for your first set of repetition. As you get stronger, you can increase
3. Wall Sits
What? Wall sits have a funny name, but they
describe the action quite accurately. A wall
basically imitating the action of sitting, while leaning against a wall.
Why? Wall sits are similar to squats, in that
they work the leg muscles. Using a wall as support allows you to perform more
wall sits than you would be able to perform squats, which can allow for a greater growth of muscle tissue.
How? Standing about a foot away from the wall,
lean back until youíre touching it. Keep your back flat, then slowly slide down
until your knees are bent just about to a ninety degree angle. Hold this
position for five breaths, then slowly rise back up. Repeat this between eight
and ten times for your first set, and continue to increase repetitions as you
4. Strength Training
What? Traditional resistance training is an exercise method that uses only your body without
extra weights like dumbbells or machines. This eliminates the need to find the
optimal weight and size of exercise machinery, and your body automatically
caters to its own maximum ability.
Why? Strength training, using traditional
resistance training, strengthens your
entire body. Back pain can happen even as a result of
muscles that are far from the back. A seized leg can result in an imbalance
that could send you sprawling, straining your lower back.
How? Try a body squat. These are great for your legs and your core, two crucial
areas to strengthen if you want to prevent back injuries. Keep your feet hip
width apart. Bending your knees, shift your hips back as if you were about to
sit down. Lift your arms in front of you. Hold this for a breath, then return
to your original position. Do this 8 to 12 times for your
first set of repetitions, and increase as you get stronger.
5. Knee To Chest
What? This is a simple exercise. You simply lie
on your back and attempt to bring your knees towards your chest.
Why? This improves flexibility in your legs, and engages
the muscles connecting your back to your glutes and thighs. This allows for
improved coordination between these muscle groups which will help prevent
How? Lying with your back and feet on the
floor and your knees bent, raise one knee towards your chest. Keep your other
foot on the ground. With your back staying on the ground, bring your knee as
close as you can to your chest and hold for five breaths. Repeat with the other
leg for 4 to 5 times for each leg.
Back pain can strike anyone
at any time. Fortunately, these simple exercise methods are a great way to
prevent the danger of injuring your back. If you apply these to your daily or
weekly exercise routines, youíll lower the chances of straining yourself.
Kelly is the founder of RegularityFitness, where she and associates blog about the
best fitness exercises, weight loss methods, diet, muscle building. That will
help you get a good shape and healthy. You can also connect with Kelly on
Click Here For Free Fitness and Muscle Magazine