October 4, 2022

Performing a few bad back exercises can be a very important strategy for relieving back pain. However, it is important to know the right exercises to do. Depending on the cause of your back pain, you could make things worse by practicing the wrong bad back exercises. Therefore, we strongly recommend that you consult with your doctor or a qualified physical therapist before you start.

Bad Back Exercises – Yoga

Bad Back Exercises
Bad Back Exercises

Yoga type exercises that stretch the spine in different directions can be enormously helpful in building a stronger, more flexible back that is better able to cope with the stresses and strains of life. This can help to relieve many forms of back pain and may also prevent more serious problems like herniated discs.

In fact, one of the best ways to help back pain is to attend a yoga or pilates class once or twice a week, and perform a few of the exercises by yourself between classes. That way you will learn the best exercises under supervision, and the instructor can advise on what might be the best types of bad back exercises for you.

This type of exercise is not like many workouts where you aim to feel the burn. You should feel a stretch in the targeted area, but not actual pain. Always stop if the exercise becomes uncomfortable. There is nothing to be gained by over stretching.

Bad Back Exercises – Bends and Twists

The kind of bad back exercises that are most effective for pain relief include forward and backward bends, side bends and spinal twists. In most cases you can perform different versions of these according to how flexible your back is. For example you can do a spinal twist sitting on a chair, sitting on the floor or lying on your back (the supine spinal twist).

It is always important to balance your stretches. This means that if you curl or twist the spine in one direction, you should balance this with a stretch in the other direction. Most of us are more flexible on one side or the other so you will probably find that you can take a stretch further in one direction. That is fine. Go as far as you comfortably can on both sides, no more. Just try to give equal time to each side.

Ab Work for Bad Back Exercises

Abdominal exercises can also help in strengthening the back muscles, especially those of the lower back. The classic abdominal crunch or the bicycle crunch can help prevent back pain as well as giving you a firmer, stronger abdomen. The feel good benefits of having strong stomach and back muscles can be huge. It is worth considering adding a few ab exercises into your daily routine.

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So the answer is that if you know the right exercises to do, you can certainly help to relieve your back pain this way. But it is important to consult an expert who can recommend the best bad back exercises for your particular condition.

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