The Best Exercises for Back Pain
Besides sleeping in an adjustable bed, exercise is critical to alleviating back pain. According to the Mayo Clinic if you have arthritis, a little exercise can help strengthen the muscles and bones and also provide elasticity to the muscles and ligaments. Many people don’t believe that exercise can help their back pain, but many chiropractors and doctors urge individuals to both sleep in a bed that offers the right amount of support and to do some light exercises on a daily basis. Here are some of the best exercises for back pain.
One of the best exercises for back pain according to the Healthy Living website is called “the hip twist.” Basically, you lie on your back – you can do this exercise in bed – and then stretch out your arms. Then you want to slowly wave your arms and back to and fro – almost like you are dancing in a supine position. This exercise is perfect for those individuals suffering from lower back pain or lower lumbar arthritis. Not only will this exercise strengthen the lower back muscles, but it can also help stretch out the hips and lower back, to offer more support when you are in a standing position.
Princeton University Health Services Department recommends another exercise that is great for back pain called “the cat and camel.” Just imagine a cat going into an arch position, or a camel lying down on all fours. To do this exercise, you must get down on all fours and then slowly raise your head to the ceiling. Once you have reached a good position, you want to slowly arch your back and then contract your stomach muscles. This exercise is excellent for stretching your whole back and strengthening your core. Having a strong core is critical to improving your back pain. http://www.easyrest.com/best-mattress-for-back-pain/
Next, you may want to do a few pelvic lifts. This is another exercises that you can do on your back. New York University’s Langone Spine Center recommends this exercise to patients in their rehabilitation program. Basically, you lie flat on your back, but you want to put your knees up and then bend them. Once you are in this position, you want to lift your back with your feet. This maneuver takes a lot of breathing and repetitions, but it can be an excellent exercise to regain your back strength, especially if you are recovering from an injury. Make sure, though, that you build up to doing full repetitions, because it can be hard to jump into this exercise with out a little conditioning.
On top of doing exercises, you may also seek relief from an adjustable mattress. Combining back strengthening exercises with an adjustable mattress may be the key to alleviating your discomfort. Are you ready for an adjustable sleep experience? It may be closer than you think with Easy Rest’s adjustable sleep system. Easy Rest is the premier maker of adjustable beds, because that is their singular focus. And right now, when you visit http://www.easyrest.com/sweeps10, you can enter to win your very own Easy Rest adjustable bed for free. That’s right, free. The company gives away one bed per month and there is no obligation or purchase necessary. This is an estimated minimum retail value of over $1,800 – plus free delivery and installation. In less than thirty seconds, you can enter to win the Easy Rest adjustable experience … an experience that will give you a lifetime of relaxation and positional comfort. To enter by phone, call 1- 800- 706-0575 or visit http://www.easyrest.com/sweeps10.
Attribution:
Exercise and arthritis: http://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971
Hip twist: http://healthyliving.azcentral.com/hip-twist-interval-exercise-13868.html
Cat and camel : http://www.acefitness.org/acefit/fitness_programs_exercise_library_details.aspx?exerciseid=15
http://www.princeton.edu/uhs/pdfs/Lumbar.pdf
Pelvic lift: http://hjd.med.nyu.edu/spine/patient-care/nonoperative-treatments/back-exercise/pelvic-lift