Back exercises have two functions - to remove your back pain and to gain flexibility. Read on to find out the 3 biggest issues around exercising for back pain relief. Lastly you will understand more about the most forgotten area when exercising?
There are three questions you should always ask relating to back exercises. These are...
Which back exercises should you do?
The simplest question first. There are major and minor muscles. The major muscles influence your back and how it moves and functions. These are the muscles you should always target. The minor muscles can be involved and can be stretched for the sake of completeness, or if you find changes are slow.
The major muscles for your lower back are your Hip Flexors, Erector Spinae, Hamstring and Gluteals. If you have sciatica then the Piriformis also fits into this group.
The minor muscles are your Adductors, Tensor Fascia Lata, Quadratus Lumborum and Quadriceps.
The major muscles for your upper back and neck are your Levator Scapulae, Neck Extensors and Flexors, SCM, and Upper Trapezius.
The minor muscles are your Pectorals, Rotator Cuff muscles and the Coraco-Brachialis.
The major muscles are the more common that cause back pain and also inhibit flexibility. Target these and big changes occur. This leads into the second question...
What is the best back exercise?
There are always two types of exercise you need to do for your muscles (and joints). You need to stretch and strengthen!
Below there is a link to the actual way to stretch. The best way to stretch is not the procedure but the mechanics of the stretch. There are certain ways to stretch that make dramatic changes in a very short time.
The best way to stretch for both back pain relief and to gain flexibility is to use PNF stretches. PNF stands for proprioceptive neuro-facilitation, hence PNF is easier to say and write.
This type of stretch uses a rebound relaxation of your muscles as well as strengthening the muscle at the same time. Research and studies have shown this to be the most effective way to stretch for back pain relief and to gain flexibility.
So now you know what to stretch and the best way to stretch, next you need to strengthen the muscles.
This is achieved by using certain reflexes that stimulate the nerve and blood supply to the muscles. Fail to stimulate the nerve and blood supply and no matter which exercise you do to gain strength, you will fail to gain the functional strength you need. Strength comes from a combination of the supply to the muscle and the physical exercise you do.
The last question is knowing ...
When is the best time to do back exercises?
Timing is everything. The reason is simple enough; you are doing back exercises to remove pain and to improve flexibility. When you stretch you are relaxing the muscle. Using it immediately after you stretch removes the entire reason you are stretching - using the muscle contracts the muscle, stretching relaxes it.
The answer is obvious. If you want to gain change quickly you need to stretch and then relax the muscle. You also need to retrain the muscle so that it relaxes when not in use, but on guard ready to be used when you ask it to. The PNF stretches combined with timing gives you this ability.
Stretching needs to be done 3 times each day (PNF only takes a few seconds to do) - morning, in the day and just prior to bed. The prior to bed being the most important as you stretch the muscle and then relax it - for the entire night. This allows the muscle to gain the biggest change for pain relief and flexibility.
Gaining strength, which only takes a few seconds to stimulate the reflexes, should be done at the same time as you stretch. Physical exercise should be performed 3-4 times each week - in fact, stimulating the nerve and blood supply is all you need to remove back pain. Physical exercise will help to prevent it returning.
I know this may sound hard and time consuming. In fact it isn't.
Finally ... the most forgotten area on exercising
Probably the biggest mistake people make when exercising for back pain relief, is not knowing what is wrong.
Most people think the cause of back pain is due to lifting poorly, or incorrect lifting or some other daily task. In fact the cause of back pain is the distortion pattern that occurs in your spine that allows these activities to cause your back pain.
Finding these distortion patterns is therefore the key to long lasting back pain relief. It also allows you to use the right exercises, rather than some generic exercise routine.
If you plan to use back exercises to help with pain, then you must find the cause first.
What is the best approach to ease your back pain?
To get long lasting results you must both remove the symptoms and the cause. First you must identify which spinal imbalances are present, then attack the symptomatic processes. This can be achieved by using many techniques from ice/heat, Acupressure and anti-inflammatory measures. Then you must perform corrective techniques that target the spinal imbalances.
The principles of Spinal Balancing address the both the pain and the root cause of the condition that is responsible for your lower right back pain. Through self assessments, your individual spinal imbalances can be identified, and a targeted corrective program can be developed for your specific needs.
Over 25 Years of Back Pain Gone in Just Days!
Chris Sowerby had suffered from chronic severe back and neck pain since 1984. Like most people, he had tried it all... chiropractors, physical therapy, osteopaths, the lot - spending literally thousands of dollars. Nothing gave him lasting relief until he discovered spinal balancing.
Unlike most treatments which only deliver temporary relief, if any at all, spinal balancing delivers lasting relief in 9 out of 10 people as it gets to the core of the problem and addresses the causes not just the symptoms.
If you suffer from any type of back pain, neck pain or sciatica, I urge you to learn more about this breakthrough new treatment. Click here to learn more...
Exercise for Lower Back Pain - A simple exercise for lower back pain you can use now.
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Exercises for Lower Back Pain - What are the best exercises for lower back pain, which help and which make pain worse.
Exercises for Neck Pain - Which are the best exercises for neck pain? What must you target?
Exercises for Sciatica - What is the first exercise you must use for long term sciatica relief.
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All material herein is provided for information only and may not be construed as personal medical advice. No action should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being. The information is provided with the understanding that the publisher does not enter into a health-care practitioner/patient relationship with its readers. The publisher is not responsible for errors or omissions.
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