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Did you know that the most effective way to relieve back pain is
with exercise? It's ironic, of course, because when one suffers
from back pain, the mere thought of exercise hurts.
Why? First, exercise stimulates endorphins, the body's natural painkillers.
Second, exercise improves blood flow to discs, joints and muscles,
relaxing painful spasms and accelerating healing.
Home exercises To relieve back pain, try these exercises that will
increase flexibility and restore the lordosis, or natural curve,
to your back.
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Lie on back, lift one knee, then the
other, to chest. Hold for ten seconds, (for a variation, try
this exercise lifting one leg at a time, leaving the other leg
stretched out in front of you).
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Place left knee on towel, place
hands on right thigh. Keep back straight. Slid hops forward
until you feel a slight stretch on upper left thigh. Hold
10 seconds and repeat with the other leg.
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Lie on back, shoulders flat, knees bent, feet on floor. With knees together, slowly
let knees drop to one side, hold for 10 seconds, and repeat
to opposite side. (for a more advanced version of this exercise,
extend your top leg while leaving your bottom leg bent, and
move your arms in the opposite direction as shown.
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Lie face down. Using
your arms, try to press up and back as far as possible. Relax
your back as you press up. Hold for 10 seconds.
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While slight muscle soreness with any new exercise is normal,
your back pain should not increase with these exercises. Follow this
rule: If your back hurts worse with a specific exercise, stop doing
it. If after three days your condition hasn't improved, play it safe
and see a spine specialist. Persons with serious symptoms, such as
foot drop - when foot drags because the leg muscles cannot raise it
- or loss of bladder or bowel control, should seek immediate attention
because of the risk of paralysis.
Back to the Main Common Injuries Page
Osgood-Schlatter Syndrome |
Application of Cold |
Tennis Elbow |
Carpal Tunnel
Shin Splints |
Hamstring Pulls |
Heel Pain |
The Injured Ankle
How to fight a Back Attack |
Knee Caps |
Plantar Fasciitis
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