Back Aches Exercise Remedies
Those who have had the unfortunate experience of suffering from back pain will understand how debilitating it can be. This is because even such minor activities such as clenching one’s fist, or flexing the forearm or the bicep, will very likely involve the participation of back muscles such as the latissimus dorsi.
The latissimus dorsi are the muscles found on the sides of the body that shape the torso like a triangle. These are the set of muscles that tense as you clench your fists or squeeze a ball.
Sports all require strong muscles, particularly at the back so that you are able to do tasks faster, coordinate the movement of the muscles, and be balanced while going through activities.
Listed below are some activities that act to target back muscles, in such a way that you are able to both stretch and tone them.
Knee to Chest
Lie on your back. Clasp your hands behind one thigh. Pull towards the chest. Do this slowly. See to it that the other leg is flat on the floor. For variations, try flexing your ankle. Point the toe then pull back toward your knee. Do this while stretching your leg.
Hold each position for 5 seconds, then switch legs and repeat. Do 10 reps.
Rotations
Lie back, knees raised and together, feet flat on the floor. With your arms extended and near the body, and your palms flat on the floor, lift the feet off the ground slightly and rotate your trunk by moving the knee. Move the knees slightly left, then right.
Try increasing the range of motion slowly. Overtime you will build flexibility and you will ultimately be able to your knee to the floor. Remember that this will take a while. Take your time.
Alternate the action by crossing your arms over your chest, then repeat.
Pelvic Press
In the same starting position as in the trunk rotation previously discussed, push the small of your back closer to the flat surface you are lying on until you feel some sort of pressure in your lower abdomen. You can further increase the difficulty of this exercise by opening and closing your legs as you go about this exercise.
Hold your back to the floor for 5 seconds. Do not forget to breathe. Inhale and exhale regularly.
Pelvic Lift
Lie on your back, knees raised and feet flat on the ground, arms crossed over your chest. Keeping the legs and knees together, raise the buttocks up slightly and hold for 5 seconds. Lower slowly, count to two, then repeat.
It is important to keep your breathing steady throughout the entirety of this exercise.
Dog Stretch
While on all fours, lift your head, and look straight ahead. While lowering your arms, arch your back and hold for 2 seconds. Go back to initial position. Slowly raise your leg, extending it parallel to the floor. Hold this position for 3 seconds. Then go back to starting position. Stop whenever you feel any pain in any part of your body. You will not want to be injured doing this exercise.
Switch legs and repeat. Vary the exercise by extending the leg with toe pointed, then flex the ankle perpendicular to the leg. Hold for 2 seconds and repeat. Do 10 reps for each leg.
Never perform these exercises if they produce back pain. Mild discomfort from inactivity is natural. Pain is a signal that something is wrong. Consult your physician.