Did you know you could be hurting your back while just sitting and reading this?
Most of us sit 8–10 hours a day, and not every chair is right for every person, putting strain on our backs. Add the everyday strains and lifting of working in the house and yard, and many of us are left with a reoccurring pain in the back.
Most low back pain can improve if you stay active. Deal with the acute pain with ice or nonprescription pain relievers, then gradually increase your activity level as the pain goes away. Too little activity can lead to loss of flexibility, strength, and endurance, and then to more pain.
Once you’re ready to get your back in action, following are a few exercises that may help reduce or prevent low back pain:
- aerobic exercise, to condition your heart and other muscles, maintain health, and speed recovery
- strengthening exercises, focusing on your back, stomach, and leg muscles
- stretching exercises, to keep your muscles and other supporting tissues flexible and less prone to injury
Some exercises can aggravate back pain. If you have low back pain, avoid the following:
- straight leg sit-ups
- bent leg sit-ups or partial sit-ups (curl-ups) when you have acute back pain
- lifting both legs while lying on your back (leg lifts)
- lifting heavy weights above the waist (standing military press or bicep curls)
- toe touches while standing
Find out how to exercise your low back pain away.
filed in: Exercise & Fitness
subjects: exercise, prevention
