Back Pain

Back pain is fast becoming a common medical complaint and 8 out of every 10 Americans suffer from back pain at least once during their lifetime. For some it can be short termed but for most, especially people in their middle and old age, it can become a chronic problem. It can be a result of bad sitting or sleeping posture, lifting weight, long hours of gardening and sometimes even as simple as bending to pick up a piece of paper. But whatever the reason for your back pain, it should not restrict you from working out or doing your normal activities. According to orthopedic spine surgeon David Hanscom of Swedish Neuroscience Specialists in Seattle, it’s safe to exercise with low or mid back pain. In fact, activity is the best medicine for back pain because the right kind of exercises and movement can be beneficial; bringing fresh oxygenated blood to sore areas that promotes healing.

Here are a few workout tips to ease and avoid back pain:

Walking

When struck with back pain it’s best to limit bed and rest and do simple exercises to keep you moving. Walking is one the best simple exercises for back pain because it gets you out of a sitting posture and puts your body in a neutral, upright position.

Swimming

Swimming is another great workout that is beneficial in back pain because while swimming there is practically no impact on the spinal structures. The water supports the body, relieving stress on all joints in the body. But sometimes the lower back can remain hyperextended during front strokes while swimming. To avoid this it’s preferable to use proper form for front strokes, such as the crawl or breaststroke and go for side or back strokes.

Stretching & Exercises

Simple stretching exercises are also helpful for back pain. However, keep in mind to move slowly into a stretching position and not jerk or bounce as that can cause tearing of muscles. Always wear comfortable clothing and stretch to a comfortable level. That means you should do pain free stretching positions and do not force the body into difficult position. A number of spine friendly exercises are helpful in back pain. Here are a few tips:

Planks – Planks is a spine friendly way to tone the belly and strengthen core muscles. Hold planks on your forearms for 30 seconds and you can either do it on your knees or on the toes.

Side-lying Quadriceps Stretch – You can do this by lying on your side with your head on your arm (right side, right arm and left side, left arm), stack your legs and keep your spine aligned.  Bend your knee of the opposite side, bringing your foot towards your hip and gently use your hand to pull that foot towards your tailbone and hold for 30 seconds.

Supported Hamstring Stretch – Try stretching the hamstrings by putting the heel of one leg up on a chair and tilting your pelvis forward. Without bouncing or jerking, lean forward while keeping your back straight and reach with both hands a few inches above your foot until you feel a gentle pull up the elevated leg. Hold for 30 seconds.

Cat Stretch – You can also do cat stretching to help ease back pain by positioning yourself on your hands and knees and relaxing your stomach. Then slowly stretch by arching your back for 30 seconds and then return back to the starting position.

Some exercises are however, not spine friendly and may aggravate back pain. Try to avoid exercises as toe touches while standing, sit ups and leg lifts. Also, avoid activities as gardening and always consult your physician before starting any exercise if you have chronic back problem.

Sleeping Right After Workout

After workout most of us just want to crash to our bed and sleep. Sleep is essential for fitness. The growth hormones works only when you sleep and its is responsible for rejuvenating the body, building and repairing muscles, promoting fat loss and reducing fat storage. Although there’s no harm in sleeping right after exercise, there are a few things to keep in mind.

Hydrate – Before you curl up and go to sleep after a workout session, it’s important to hydrate yourself. When we exercise, we lose water mostly through sweat and it’s essential to replenish this water loss because proper hydration regulates body temperature and lubricates the joints.

Stretch – Just as it is important to stretch and warm up before the start of your workout, it’s equally important to stretch afterwards.  This will relieve muscle fatigue and soreness. Also, it will help you sleep more peacefully.

Eat- Before sleeping fix yourself a carbohydrate and protein rich snack so your body can make use of it. Muscle repair, rebuilding and all other essential growth and fitness functions happen when you sleep so it’s best to consume a hearty snack before sleeping after a workout.

Sleep In A Spine Friendly Position – Sleep is crucial for you to get up fresh and energetic. However sleeping in the wrong position will wake you up with back pain. The best spine friendly sleeping positions are sleeping on the back or on the side. You can support your body with pillows and cushion if you want to keep the spine in its natural arch position. The worst position to sleep is on your stomach: try to avoid that. Sleeping on your stomach is an invitation for back pain.

We hope these tips prove helpful for you to ease and avoid back pain. However, if your back pain persists for 2 weeks or you have severe pain and difficulty with normal activities, you should consult your doctor as there might be facing a serious back problem.

Eugene Gabriel is a passionate blogger. He has always been fascinated by sleep and how it relates to health and wellness. Read his post on Sleep & Health. You can follow him on twitter @eugenegabrielj.

SelfWeightLoss Editor

Say Hi to SelfWeightLoss’s Guest Authors! Many talented authors have submitted their article and contributed to get it bigger. Browse through this page. You may find the right author for you. If you think you would like to contribute to the blog, Please visit this page: https://selfweightloss.com/write-for-us and follow its guidance. Thank you!