Back Pain Exercises and Stretches

Exercising when you have back pain may be one of the most important things you can do for your body; this is because a back that is strong, flexible and has good range of motion is one that is less prone to back injuries that can lead to back pain. It is not just good to exercise the back when you have back pain, many of these exercises can also be very helpful if you have no back pain and are something that can easily be done in 10-20 minutes time.

You can say the same thing about back pain stretches, while they are very helpful at helping you cope with back pain, it is not something you should only think of doing if you have back pain. By incorporating exercises and stretching into your daily routine for the muscles and ligaments in your back as well as the rest of your body you can help to increase your flexibility and range of motion. Also keep in mind, by stretching before a work out you can warm up the muscles and ligaments and by stretching after a workout you can cool them down, allowing them to go back to a more relaxed state.

If you are dealing with back pain you will want to make sure that you consult with your spine surgeon in Chennai before attempting any exercises or stretches. They may not want you doing these on your own and at this point may refer you to a physical therapist who can teach you the proper ways to exercise and stretch all aspects of your back and neck.

When performing these exercises at home you will want to make sure you are doing them properly, a few tips for when you exercise or stretch are:

• Start at your neck muscles and work down the body
• Make sure that all stretches are slow and gentle, and that you do not stretch past your normal range of motion. You will notice over time that you are able to stretch much further
• You should never bounce while stretching, keep it slow and gentle
• Make sure that you do at least 5 reps for each of your exercises; for your stretches make sure that you are holding them for at least 10-20 seconds
• Do not try and hold your breath while you stretch, learn to inhale at the starting of your stretch and exhale while you hold it
• Try to alternate what side you are stretching so that you do not just go down one side of your body and then the other

When you start your exercises and stretches it may not feel good; you are moving a part of your back that is sore to begin with but, as long as you are just sore after a workout and not in more pain, this soreness will go away if you keep up with it. Try not to be discouraged as it may take a week or two before you notice a change in how much pain you are in.