Back Pain Relief Exercises and Stretches


back pain relief exercises and stretches

Back pain relief exercises and stretches can do you the world of good

Many of us experience back pains of all sorts and most of the time we fail to realize that one of the causes is our lack of exercise and movement. Most of us probably spend most of the day just sitting around and until we notice the discomfort or pain, we continue to do our sedentary habits. As they say, a small leak could sink a ship and the same goes with our bodies – a minor back injury for example may lead to a more serious problem.


To avoid and prevent such injury, some of us opt to take food supplements and vitamins but we fail to exercise. Remember, our bodies need to move around to function well both externally and internally. The good news is that back pain relief solutions are very much within our reach. There are different back pain relief exercises and stretches that we can do at home; sometimes we just lack the drive and motivation.



Back Pain Relief Exercises And Stretches

Are you one of those people who love to exercise, the kind who thinks about it but doesn’t quite do it, or one who believes exercise involves lifting the spoonful of ice cream into your mouth?


Is exercise fun for you, or do you view it as a chore?


How many times have you said you were going to start exercising and just couldn’t motivate?


And if you do exercise regularly, what motivates you?


There are references to the importance of physical activity and exercise for optimal physical and mental health dating back to 4,500 years ago. Even the ancient Greek and Roman physicians advocated for more physical activity for better well-being. Within the past four decades, the science has flourished with evidence showing exercise is good for you — especially in the prevention of diabetes, obesity, cancer, cardiovascular disease, depression and osteoporosis.


In case you were wondering what these studies have been finding, the list of benefits is endless. For instance, a mere 20 minutes of exercise for children and teens can help them improve their focus and resiliency to stress. This could include walking to school. Moderate level of physical activity (level of intensity is such that you can still hold a conversation) was shown to improve resiliency to stress and protection of cells. The study conducted at UCSF showed that telomeres, or the tail ends of chromosomes, were more likely to keep their long length vs. break and be short with increased physical activity, conferring better health and a longer lifespan.


Better yet, exercise can have the same effect on brain chemicals as an antidepressant, increasing levels of serotonin, nerve cell growth factor and endorphins in the brain. It also improves antioxidant and anti-inflammatory properties. In short, exercise or physical activity is one of your best stress buffers, therapy for focus, mood and cognition enhancing, and overall improved physical and mental health.


That being said, why do most people not do it? According to a recent study of Canada and Northern America, only 15 percent of adults meet the guidelines set by the World Health Organization of 150 minutes/week of physical activity, and only 7 percent of children and teens meet the guidelines of 60 minutes of moderate to vigorous activity a day.


If you know its good for you, and even more so, if you don’t want to be fat, for those of you that this applies to, then why don’t you exercise or engage in more physical activity?


After all, human beings evolved moving, not sitting, driving, and reclining the majority of the day. In hunter/gatherer days, we were always moving. We walked, squatted, lifted, sprinted, jumped and climbed to survive. The reward to moving was to stay alive and get food. The stronger and faster we could be, the better the chances we had of reaping reward.


Now, you have shelter, supermarkets and cash in your pocket. Survival of the species involves getting in front of the next car in the fast food drive-through, finding the fastest lane in the grocery store, and ordering from the restaurant that has the fastest delivery time. The rewards for exercise have ceased to be associated with lifesaving or preserving rewards.


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Here is a great exercise you can do immediately at home to start strengthening your lower back and get you on the road to recovery. You only need a few minutes a day and stay DISCIPLINED – you can do it!



An example of a back strengthening exercise you can do right now!


Row and rotation


The move: A standing dumbbell row with added rotation to work on low back strength and mobility.


Works on: Trapezius, rhomboids, low back strength and mobility.


Difficulty: Beginner to intermediate.


Precautions: Use caution if you have any low back pain.


Setup: Stand with your knees slightly bent and bend over at your hips keeping your back straight. Let your arm hang freely with only one dumbbell in your right hand.


Steps: Keeping your arm close to your body, pull the dumbbell up until it is right next to your rib cage. Without letting the weight drop, rotate to the right side letting your head follow the movement of your body off to the right side.


Repetitions: Perform 10 on one side and then switch sides. Do a total of three sets.


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Starting the process can be a little challenging because we often find it hard to start and establish a routine but once we have, we will be able to put together a good routine of back pain relief exercises and stretches. In turn we will enjoy not only the long term benefits for our physical health but for our total wellbeing as well. Get up and take the first step. Start early. Start now!


For more tips and information on back pain relief, sign up on our website and get your free back pain book.




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