Simple Physical Therapy Exercises Performed Regularly Can Prevent Back Pain
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J Soland
May 19, 2013, 6:48:02 AM5/19/13
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Article Title: Simple Physical Therapy Exercises Performed Regularly Can Prevent Back Pain
Author: J Soland
Word Count: 645
Article URL: http://www.isnare.com/?aid=1841077&ca=Medicines+and+Remedies
Format: 64cpl
Contact The Author: http://www.isnare.com/eta.php?aid=1841077
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A lifetime of normal wear-and-tear can take a toll on the spine, and many people think back pain is inevitable by the time they reach age 50 or so � even if they haven�t subjected their back to overuse, injury, or strain. But strong back, neck, and shoulder muscles can keep pain at bay, and most people can achieve this type of strength simply by performing a short series of uncomplicated back exercises as little as three times a week. This type of workout can build endurance and �train� the muscles that support the spine to do so during any activity, thus providing increased protection and enhanced healing.
There are many exercises that can be performed to prevent back pain and the limited range of motion, reduced mental focus, sense of helplessness, and even depression that often go along with it. The following basic regimen of strength training and stretching is a sample that requires no special equipment and can be performed anywhere, making it easy to fit into a busy schedule and maintain during travel. Regular performance of these exercises will not only result in a stronger core, but also will improve flexibility and reduce the likelihood of back injuries. In fact, research has shown that the only thing that consistently prevents lower back problems is exercise. Before beginning any fitness program, however, it is always advisable to consult with a physician.
Wall Slides
Stand upright with your back against a wall and your feet a shoulder-width apart. Slowly bend your knees, sliding down to a crouch position so that your knees are bent at a 45 degree angle (bending further can strain your knees). Count to five, then slide back up the wall until you are fully upright and your knees are straight. Repeat five times.
Supine Leg Raises
Lie face up on the floor. Lift one leg approximately two feet off the floor, keeping both legs straight. Hold for ten seconds. Relax. Repeat with the opposite leg. Repeat the series five times.
The Bridge
Lie face up on the floor with your knees bent and your feet flat. Lift your bottom into the air by tightening your abdominal and gluteal muscles. Keep your back level to form a straight line from your knees to your shoulders. Hold this position while you take three deep breaths. Begin with five repetitions and gradually work up to 30.
Cat Stretch
Position yourself on your hands and knees on the floor. Allow your abdomen to sag toward the floor, then arch your back and pull your abdomen up toward the ceiling. Return to the starting position. Repeat three to five times.
Seated Rotational Stretch
Sit on a stool or armless chair and cross your right leg over your left leg. Brace your left elbow against the outside of your right knee, twist at your waist, and stretch to the right side. Hold for ten seconds. Perform on the opposite side. Repeat three to five times on each side.
Shoulder Blade Squeeze
Sit on a stool or armless chair. Pull your shoulder blades together while keeping your chin tucked in and your chest high. Hold for five seconds, then relax. Repeat three to five times.
It�s important to remember that no matter how strong your back, neck, and shoulder muscles are, even a sturdy core cannot protect your spine from the types of injuries that can result from habitually poor posture, using bad form when lifting heavy objects, or the strain of being overweight. Therefore, in addition to performing back exercises, the best things you can do to prevent back pain are to stand up straight, lift with your legs instead of your back, and lose weight if you need to.
About The Author: John Soland is an experienced writer who has written for a number of notable publications. As a lifestyle expert, Mr. Soland is able to offer advice and insight on a multitude of topics, including those pertaining to physical therapy or back exercises. http://www.spine-exercises.com/
Please use the HTML version of this article at:
http://www.isnare.com/html.php?aid=1841077
*********************** ARTICLE END ***********************
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Message delivered directly to members of the group:
publish-the...@googlegroups.com
*****************************************************************
Please consider this free-reprint article written by:
J Soland
*****************************
IMPORTANT - Publication/Reprint Terms
- You have permission to publish this article electronically in free-only publications such as a website or an ezine as long as the bylines are included.
- You are not allowed to use this article for commercial purposes. The article should only be reprinted in a publicly accessible website and not in a members-only commercial site.
- You are not allowed to post/reprint this article in any sites/publications that contains or supports hate, violence, porn and warez or any indecent and illegal sites/publications.
- You are not allowed to use this article in UCE (Unsolicited Commercial Email) or SPAM. This article MUST be distributed in an opt-in email list only.
- If you distribute this article in an ezine or newsletter, we ask that you send a copy of the newsletter or ezine that contains the article to http://www.isnare.com/eta.php?aid=1841077
- If you post this article in a website/forum/blog, ALL links MUST be set to hyperlinks and we ask that you send a copy of the URL where the article is posted to http://www.isnare.com/eta.php?aid=1841077
- We request that you ask permission from the author if you want to publish this article in print.
The role of iSnare.com is only to distribute this article as part of its Article Distribution feature ( http://www.isnare.com/distribution.php ). iSnare.com does NOT own this article, please respect the author's copyright and this publication/reprint terms. If you do not agree to any of these terms, please do not reprint or publish this article.
*****************************
Article Title: Simple Physical Therapy Exercises Performed Regularly Can Prevent Back Pain
Author: J Soland
Word Count: 645
Article URL: http://www.isnare.com/?aid=1841077&ca=Medicines+and+Remedies
Format: 64cpl
Contact The Author: http://www.isnare.com/eta.php?aid=1841077
Easy Publish Tool: http://www.isnare.com/html.php?aid=1841077
*********************** ARTICLE START ***********************
A lifetime of normal wear-and-tear can take a toll on the spine, and many people think back pain is inevitable by the time they reach age 50 or so � even if they haven�t subjected their back to overuse, injury, or strain. But strong back, neck, and shoulder muscles can keep pain at bay, and most people can achieve this type of strength simply by performing a short series of uncomplicated back exercises as little as three times a week. This type of workout can build endurance and �train� the muscles that support the spine to do so during any activity, thus providing increased protection and enhanced healing.
There are many exercises that can be performed to prevent back pain and the limited range of motion, reduced mental focus, sense of helplessness, and even depression that often go along with it. The following basic regimen of strength training and stretching is a sample that requires no special equipment and can be performed anywhere, making it easy to fit into a busy schedule and maintain during travel. Regular performance of these exercises will not only result in a stronger core, but also will improve flexibility and reduce the likelihood of back injuries. In fact, research has shown that the only thing that consistently prevents lower back problems is exercise. Before beginning any fitness program, however, it is always advisable to consult with a physician.
Wall Slides
Stand upright with your back against a wall and your feet a shoulder-width apart. Slowly bend your knees, sliding down to a crouch position so that your knees are bent at a 45 degree angle (bending further can strain your knees). Count to five, then slide back up the wall until you are fully upright and your knees are straight. Repeat five times.
Supine Leg Raises
Lie face up on the floor. Lift one leg approximately two feet off the floor, keeping both legs straight. Hold for ten seconds. Relax. Repeat with the opposite leg. Repeat the series five times.
The Bridge
Lie face up on the floor with your knees bent and your feet flat. Lift your bottom into the air by tightening your abdominal and gluteal muscles. Keep your back level to form a straight line from your knees to your shoulders. Hold this position while you take three deep breaths. Begin with five repetitions and gradually work up to 30.
Cat Stretch
Position yourself on your hands and knees on the floor. Allow your abdomen to sag toward the floor, then arch your back and pull your abdomen up toward the ceiling. Return to the starting position. Repeat three to five times.
Seated Rotational Stretch
Sit on a stool or armless chair and cross your right leg over your left leg. Brace your left elbow against the outside of your right knee, twist at your waist, and stretch to the right side. Hold for ten seconds. Perform on the opposite side. Repeat three to five times on each side.
Shoulder Blade Squeeze
Sit on a stool or armless chair. Pull your shoulder blades together while keeping your chin tucked in and your chest high. Hold for five seconds, then relax. Repeat three to five times.
It�s important to remember that no matter how strong your back, neck, and shoulder muscles are, even a sturdy core cannot protect your spine from the types of injuries that can result from habitually poor posture, using bad form when lifting heavy objects, or the strain of being overweight. Therefore, in addition to performing back exercises, the best things you can do to prevent back pain are to stand up straight, lift with your legs instead of your back, and lose weight if you need to.
About The Author: John Soland is an experienced writer who has written for a number of notable publications. As a lifestyle expert, Mr. Soland is able to offer advice and insight on a multitude of topics, including those pertaining to physical therapy or back exercises. http://www.spine-exercises.com/
Please use the HTML version of this article at:
http://www.isnare.com/html.php?aid=1841077
*********************** ARTICLE END ***********************
- To distribute your articles go to http://www.isnare.com/distribution.php
- For more free-reprint articles go to http://www.isnare.com
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