Kill Your Back Pain With These
"Back Strengthening Exercises!"
Do you have back pain? Well let me show you how to properly do some back strengthening exercises that will get rid of the pain. Most back pain is from weakness of the muscles that support the spine. So increasing your strength and flexibility will help to ease the pain.
If you suffer from a back condition or from back pain, consult with a doctor before trying any back strengthening exercises to make sure what exercises are appropriate for you!
If you already have an injured back, start with the back stretching exercises. Then as your back muscles begin to lengthen you can start with the strengthening exercises. The important thing to remember with your back is that you don’t want to start to fast or do to much right away. Often times you will injure your back even more so that you cant do any exercises.
So. Start off slow. Start with the stretching. Do these every day, or even twice a day if you can. Then as you feel comfortable, you can start the strengthening. I will provide a list of many different exercises. Don’t do the same exercise every time. Keep your muscles guessing and also don’t let it get boring. Do these exercises 3 or 4 days a week.
Back Stretching Exercises
Doing back stretches are just as important as doing back strengthening exercises. You can do these back stretches daily.
ALWAYS warm up before doing any stretching or back strengthening exercises. Do 5 minutes of walking, or 5 minutes on an exercise bike. Warm muscles are more flexible than cold muscles and will not tear or get injured as easily.
Pelvic Tilt lower back stretching exercise
Lay down on your back with your knees bent, and feet flat on the floor.
Tighten your buttocks and abdomen, flattening the small of your back against the floor.
Hold for a count of five. Slowly relax. Repeat five - fifteen times.
Piriformis Stretch Stretches Muscles that lie beneath gluteal muscles)
Sit on a chair.
Place your left ankle over your right leg, just above the knee and lean forward.
Hold for 30 seconds. Repeat on other side.
Knee to Chest Gluteal stretching exercise
Lie on your back with your knees bent and your feet flat on the floor.
Grab your left leg behind the knee/back of thigh and pull your knee towards your left shoulder.
Hold for a count of five.
Switch sides. Repeat 5 times.
Basic Twist lower back stretching exercise.
Lie on your back with your arms stretched out to the sides.
Bend your knees and bring them up close to your chest
Take a deep breath
Exhale as you slowly lower your knees to the right going as close to the floor as possible.
Pause.
Inhale as you slowly return your knees to your chest.
Exhale as you slowly lower your knees to the left side
Inhale as you return your knees to chest.
Repeat about 5 times.
Hurdler Stretch
While standing, place a chair 3 feet in front of you!
Put your heal of one foot on the chair.
Bend forward at the waist and point your nose to your knee.
Hold for 10-15 seconds
Now do your other leg.
Start with 4 reps, and increase 1 rep per day until you get to 10 reps.
Back Strengthening Exercises
Now that your back has been properly stretched, you can start doing some proper strengthening exercises. These exercises will strengthen the muscles around your spine. These muscles will hold your spine up straight and protect it! Remember, start off slow. Start with 2 days, and low reps Then as you get stronger…..increase to 3 to 4 days with more reps.
ALWAYS warm up before doing any stretching or back strengthening exercises. Do 5 minutes of walking, or 5 minutes on an exercise bike. Warm muscles are more flexible than cold muscles and will not tear or get injured as easily.
Standing Back Extension
Stand up straight with your feet shoulder width apart.
Slowly lean your upper body backwards. Try to look at the ceiling.
Hold for 10 seconds, then relax and straighten back up.
start with 5 reps.
Reverse Sit Up
Lay face down on your bed or a table
Your waist legs and feet are the only part on the bed, as your upper body is hanging off the side with your head pointing toward the floor.
Lift your upper body so that your body is horizontal.
Slowly lower your body back down.
Do 5 reps
The Bridge
Lie down on your back with your knees bent at 90 degree angles.
Tighten your abs and raise your butt off the ground so that your body from your shoulders to your knees are in a straight line.
Hold for 5 seconds
Do 5 reps
Wall Squats
Stand with your back against the wall with your heels about 20 inches away from the wall.
Slide down the wall till your knees are bent at a 90 degree angle.
Hold for 5 seconds and stand back up.
Do 5 reps
Arm and Leg Raises
Lie on your stomach with legs straight and your arms stretched out with your palms down.
Raise up your head and shoulders and lift your right arm and your left leg at the same time.
Hold for 15-20 seconds
Switch Sides
Do 5 reps
These back strengthening exercises will ease or eliminate your back pain. But you need to give it time. Nothing good will happen over night. Stick with the program for 6-8 weeks and you will notice a difference. These exercises will lengthen your muscles, strengthen your core and even help reduce your belly fat.
And to help with easing your back pain, I recommend using a the Nubax Back Pain Reliever! It relieves back pain by using traction of the spine. Watch this u-tube video below to see how it works! But do not call the number on the video to order it. I have it for sale for $132 cheaper and also with free shipping!
