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Using
Exercise Balls
Exercise should be
the cornerstone of both prevention and treatment of back pain. A complete
back-friendly routine includes three components:
Regular exercise can
ease back pain by keeping back muscles strong and flexible so they can
better handle everyday demands. It also helps to keep weight in check
and therefore spare your spine the strain of carrying extra pounds.
Unfortunately though, many of us don't get enough physical activity. To
get started, follow these three steps to a strong, healthy back.
Step one: boost your aerobic fitness
Just being in good shape (i.e., being able to climb a flight of stairs
without gasping for air) can help keep back pain at bay. Aerobic exercise
nourishes your back by increasing blood flow to the delicate discs that
function as shock absorbers within the spine. Any type of exercise that
gets your heart and lungs pumping can be protective. However, if you are
already dealing with an aching back, choose activities that place very
little stress on your body; swimming
is great, as well as cycling,
walking, and using
an elliptical trainer.
Step two: build your strength
Proper back support depends on muscles in your stomach (abdominals), legs,
and buttocks, as well as the extensor muscles in your lower back. If you
work out at a gym, ask a trainer which weight machines will target these
areas. At home, try these exercises:
- Lie flat on your
stomach with your arms extended straight in front of your head. Keep
your limbs straight (as if flying like Superman) and lift as outlined
below.
- Lift your right
arm and hold five to seven seconds then lower; repeat with left arm.
Do five to seven lifts with each arm.
- More advanced level:
lift you right arm and your left leg at the same time and hold five
to seven seconds; repeat with left arm and right leg. Do five to seven
lifts with each arm/leg combination.
- Most advanced level:
lift both arms and both legs at the same time and hold for five to seven
seconds. Do five to seven lifts.
Abdominal and back
muscles work together to support and protect the spine that lies between
them. Most people think of the old-fashioned sit-up when they want to
work their abs, but this exercise can strain the back. Rather, crunches,
when done properly, are a great way to strengthen abdominal muscles. Here's
what to do:
- Lie on your back
with knees bent and feet flat on the floor.
- Place hands across
your chest or curl into fists and place next to your ears. Don't grasp
fingers behind your head, this may cause you to pull up on your head
and strain your neck and back.
- Do a pelvic tilt
and hold, which means tilt your pelvis up in a half circular motion
toward your stomach, tighten your stomach, and flatten your lower back
against the floor.
- Slowly lift your
head and roll your torso up just until your shoulders are off the floor.
Hold for a count of five, and then slowly roll back down to the starting
position.
- Repeat 10 to 20
times.
- More advanced level:
Start with knees bent and legs up, so that your lower legs are parallel
to the floor. Curl knees in toward your chest as you roll your head
and shoulders off the floor. Repeat 10 to 20 times.
Step three: be flexible
Flexible muscles are better able than tight, stiff ones to handle the
demands we place on them. To stay loose, do the Cannonball:
- Lie on your back
and slowly bring one knee at a time toward your chest.
- Hug your knees
to your chest tightly enough to feel a mild stretch in your lower back
for 10 seconds.
- Lower your legs
and repeat five times.
- Don't arch your
back during any part of this exercise.
Another great stretch, the Figure Four, works the lower back and the hamstrings,
which run down the back of your upper leg.
- Sit on the floor
with your left leg extended in front of you and your right leg bent
so that the bottom of your right foot is placed against the inside of
your left thigh.
- With your arms
outstretched, lean forward over your left leg. You don't need to bend
down and touch your toes, just extend your body straight ahead until
you feel the stretch.
- Hold for five to
seven seconds. Do five on each leg.
Using Exercise Balls
An exercise ball builds both strength and flexibility and is a great addition
to a back-friendly workout. These balls come in various sizes, so be careful
to select the one that's right for you.
Be sure to choose exercises and activities that you enjoy, that way you're
more likely to stick with your program and your back is very likely to
thank you.
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