Back pain: What are the best exercises you can do to cure back pain?

Muscle imbalance results from poor posture while sitting at a computer and is one of the most common reasons why people suffer from back pain. The combination of abnormal positioning of the body, results in excessive pressure on the spin and this results in pain felt in the back. Over time, the abnormal positions a person endures can lead to an over stretching of the muscles and ligaments and further contributes to the pain felt. Exercising can help ease the pain felt and different exercises can target the pain felt in different areas of the back.

Best exercises for pain in lower back

Activities like walking, swimming and yoga are great ways to help ease the pain in the lower back.

A bottom to heels stretch, knee rolls and back extensions are all ways to reduce pain suffered in that area. Avoid sit ups and leg lifts as this may worsen the pain.

Best exercises for pain in upper back

Seated row with resistance bands are great to help with pain in the upper back.

This exercise strengthens all of the major muscles of the back.

A pectoralis stretch, thoracic extension and letting your arm slide on the wall are other ways to help stretch the back and help ease the pain felt in the upper region.

Best exercise for pain in the middle of the back

Stretching exercises such as the seated twist, child’s pose, cobra pose and the bridge are great ways to help ease the pain felt in the middle of the back.

Low-impact activities and core-strengthening exercises will help ease the pain felt in the middle of the back.

Best exercise for shoulder pain

Shoulder joints are one of the most complex joints in the human body.

Arm across chest stretches, neck releases, chest expansions and the seated twist will help reduce pain felt in this region.

The natural response to pain is to do less, but the opposite holds true with back pain symptoms. That’s because exercise helps muscles relax and increases blood flow to the area

Doctor Ted Dreisinger from the McKenzie Institute International

Doctor Ted Dreisinger from the McKenzie Institute International said: “Most back pain is mechanical, meaning day-to-day life stresses lead to overload.

“A small number of cases, less than 1 per cent, are caused by something more serious, such as a fracture, spinal tumour or systemic disease and these require medical attention.

“The natural response to pain is to do less, but the opposite holds true with back pain symptoms. That’s because exercise helps muscles relax and increases blood flow to the area.”

You should speak with your GP if the pain is constant, wakes you up at night or includes leg pain or follows an injury.

Speak with your GP before doing any strenuous exercise that might make the pain in the back worse.

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