If you have been lucky so far when it comes to avoiding back pain, you cannot dodge that bullet for long. Many medical studies show that everyone has some type of back pain at some point in their life, so that clock is ticking for you. What you can do however is start some exercises to prevent back pain and put off that inevitable moment as long as possible.
The muscles in your thighs, back and stomach all work to stabilize the core of your body and if these muscles are weak or unconditioned, back pain is the result. Therefore, taking up exercises to prevent back pain and incorporating these main areas is a smart move that will keep your back happy for a long time.
Leg Raises Exercise To Prevent Back Pain
There are two types of leg raise exercises to prevent back pain with one requiring a position on your back and the other on your stomach. The prone leg raises starts on the stomach and requires that you lift one leg off the ground, as high as you can, typically a about a foot or two. You then hold your leg in this position for about 8 to 12 seconds before relaxing and repeating with the opposite leg then repeat the set five times at least two to three times a day.
The second leg raise exercises to prevent back pain start with you lying on your back with legs extended. Lift one leg up from the ground and hold the position for about 10-12 seconds then relaxing before repeating with the next leg. This set should be repeated five times and performed two to three times daily for maximum benefit.
Upright Back Stretch Exercise To Prevent Back Pain
One of the easiest of exercises to prevent back pain is the upright backstretch, which starts off with you standing with your feet shoulder length apart. With your hands at pressed at the small of your back for support, slowly bend backwards as far as your back can bear it without bending your knees. The position should be held for about five seconds before relaxing and then repeating for at least five more times.
Back To The Wall Exercise To Prevent Back Pain
The wall can be used for a number of exercises to prevent back pain such as one called the wall slide. Start with your back against the wall with your feet apart then slowly slide your back down the wall while bending your knees slowly. Once your knees are at a 45-degree angle, hold the position for five seconds and then slowly release and return upright. Exercises to prevent back pain such as this should be repeated several times a day.
There are a variety of other easy exercises to prevent back pain that you can do but you might want to check with your doctor or physical therapist to ensure you choose the right ones. In addition, you might even learn about extra tools like the exercise ball that can facilitate your exercises to prevent back pain.