Exercise To Reduce Back Pain

Types Of Exercises And Yoga Poses That Can Strengthen The Back And Reduce Back Pain.

Many people who suffer from back pain often turn to pain medication for relief; however, the most effective way to treat both the cause and symptom of back pain is exercise. Both strength training and yoga can be very useful in reducing pain by strengthening the muscles in the back. Because many forms of back pain is a result of the stress of standing too long or using back muscles for long periods of time, exercise can help the muscles adapt to these stressful activities. The best exercises engage and/or stretch back muscles, building an endurance that will reduce back pain. Yoga is a form of exercise that can strengthen all of the muscles throughout the body, as well as increasing flexibility.

While all poses help in overall body strengthening, certain poses are especially beneficial for preventing and reducing back pain. Twisting poses (like cow face pose), backbends (bridge pose and cobra pose) and core stretches are all effective exercises for reducing back pain. The cat and cow pose is a great warm-up stretch consisting of two alternating poses. The person gets down on all fours, arching the back into an arc like a cat, then swaying the back in a cow-like pose. It is a great warm-up for other back-related poses, and can strengthen back muscles. Strength training is also an important aspect of using exercise to diminish back pain. One exercise called alternating superman is great for strengthening the lower back to reduce pain.

To do this exercise, persons should lay flat on their stomach, fully outstretched. By raising one arm, as well as the opposite leg, the lower back receives a deep stretch. Alternating sides will give an even stretch. Sit-ups and reverse curls typically seen as abdominal exercises are also excellent for strengthening back muscles. And because shoulders are connected to the back, exercises focusing on the shoulders, like shoulder presses and lateral raises, can strengthen the upper back and reduce back pain. Exercising to reduce back pain can is an effective way to treat both the causes and symptoms of back pain.