How exercise can help in back pain by Odeta Rose

HOW EXERCISE
CAN HELP IN
BACK PAIN

Odeta Rose

Backpain is the most relative pain that almost everyone can
testify once in their lives, they have experienced.  A lot of
people who experience back pain are people who always
working in companies that require servicemen such as
mechanics and other typical jobs in the job market. In many
occasions you will also find persons of old age complaining
about their back pain. There are many things that result to back
pain from the way we sit down to how we sleep during the night
are some of the reasons that lead to back pain when we wake
up.

Reasons to Back Pain

1. Spinal Stenosis

Many individuals who have this it is because their spinal channel has
narrowed. This enhances pressure on the spine and nerves this results,
your body limbs and shoulders to feel numb. This will always happen
to people older than 60.  This can happens to you according to Odeta
Stuikys Rose when age is catching up with you.

2. Spondylolisthesis

When a bone around the spine slips forward or goes out of place,
especially in the lower back. The progressive form of this condition
leads to arthritis. This weakens the joints and ligaments hence the
spine aligned. It leads to the moving forward over a vertebra.

3. Accidents and Injuries

According to Odeta Rose a lot of car accidents, falls, sprains, tensions
and fractures are also the main causes of back pain. A lot of Injuries
can cause some of the physical problems but others can cause pain all
on their own.

4. Herniated or slipped discs

Odeta Rose mentioned that the soft tissue in the discs between your
joints may have come out which is mainly caused by wear and tear.
Herniated discs can lead to pain in your lower back or hip because the
nerves may be pressed.

5. Bulging discs

These obtrude, which is not as much as with a herniated disc. You
don’t frequently have signs with this. You will start feeling it pushing
on the nerve root.

Ways in Which Exercise Can Release
Back Pain

1. Lower Tummy Strengthening

A fitness trainer- Odeta Rose explains that it is important to always
strengthen your lower tummy muscles this is because these muscles
work in relation with the lower back. This, therefore, suggests that if
the lower tummy muscles are weak the lower back can tighten up and
the consequences of this are the lower back pain. This exercise is
extremely gentle and also very effective. You just need to lie on your
back with knees bent and your feet flat on the floor. Breathe in and
when you breathe out to bring one knee in closer to your chest and as
you breathe in again return the foot back to the floor.

2. Deep Abdominal Strengthening

Deep Abdominal Strengthening is the valuable muscle that needs to
be strengthened. This provides a great deal of support for the lower
back. Many people lack a lot of strength in this muscle. It is extremely
weak and this usually leads to lower back pain. When carrying out this
exercise you should lie on your back, then place a small cushion under
your head, then bend your knees. Your feet should then be hip
distance apart and placed on the floor. You should then keep your
upper body relaxed and your chin gently tucked in. 

The following should follow, deep breath in, and as you breathe out to
focus on drawing your belly button in towards your spine. This should
beheld in gently through contraction for 5 to 10 secondswhen you
breathe out one should relax their tummy muscles. This will be a slow,
gentle tightening, therefore, one should aim to use less than a quarter
of your maximum strength. You can do it five times.

3. Bird Dog

Activating your lower back is very important in helping its recovery.
When carrying out this exercise get onto all fours, you ensure your
hands are directly under your shoulders and knees directly under your
hips. Your spine should be in a neutral location and make sure to keep
your head in line with your spine. Always make a deep breath in and
as you breathe out to make sure to extend one leg and the opposite
arm to in line with your spine. You also need to keep your spine in a
neutral position at all times, so that you don’t let your lower back
slump down. 

Wait for 5-10 seconds and as you breathe out to make sure to lower
both the leg and arm to the ground. Do this exercise about 8 to 12
times.

4. Pelvic Tilts

This exercise is the best for mobilizing the lower back muscles. One
just need to bend your knees and keep your feet hip-width separately
and placed on the floor. Your upper body should be relaxed and your
chin should gently be tucked-in, moderately level your lower back
into the floor and relax your stomach muscles. Then tilt your pelvis
near your heels until you start feeling a gentle arch in the lower back.
You start to feel your back muscles contracting and returning to the
early position. 

The following step is putting one hand on your stomach and the other
under the lower back to feel the correct muscles working. One should
repeat these 8 to 12 times by leaning your pelvis back and forth in
slow motion.

In conclusion, by doing  these types of exercises you will start to
recognize that the back pain you might have had before will start to
disappear slowly and when you constantly repeat this exercise for the
next few days you will find that the back pain will disappear
completely as quickly as possible and for those who may be too old
to perform other exercises one can decide to adapt to other methods
that may be friendlier to avoid accidental situations that may lead  to
one overworking their muscles or leading to fatigue due to old age.