exercises you can do with a strained back?
147289
Studies have found that water aerobics can help alleviate back pain better than no cardio activity. Other forms of cardio activity you can perform with mild back pain include fast-paced walking and using the elliptical or step machines.
60018
['Lie on your stomach with your knees straight. ... ', 'Lift the foot of your affected leg by bending your knee so that you bring your foot up toward your buttock. ... ', 'Slowly move your leg up and down.', 'Repeat 8 to 12 times.', 'When you can do this exercise with ease and no pain, add some resistance.']
599154
Don't press too hard into the injured muscle to prevent increasing pain. Pour two cups of Epsom salts into a warm bath and soak for a 15 minutes. Epsom salts will help relax the larger muscles of your back, hamstrings and quadriceps.
620350
['Protect the strained muscle from further injury.', 'Rest the strained muscle. ... ', 'Ice the muscle area (20 minutes every hour while awake). ... ', 'Compression can be gently applied with an Ace or other elastic bandage, which can both provide support and decrease swelling. ... ', 'Elevate the injured area to decrease swelling.']
271079
Try: Aerobic Exercise Walking, swimming, and biking may all help reduce back pain. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body.
1004186
Avoid: Leg Lifts Exercising to restore strength to your lower back can be very helpful in relieving pain yet lifting both legs together while lying on your back is very demanding on your core. If weak, this exercise can make back pain worse.
1102188
The Stretching Solution You can become more flexible by stretching—performing gentle exercises that help loosen and lengthen muscles. The lower-back, chest, and calf muscles, and hip flexors are among those that typically need the most stretching.
1293583
['Walking. The creme de la creme of cool down exercises, according to our research, is walking. ... ', 'Stretch those legs. ... ', 'Stretch your chest. ... ', 'Stretch your arms. ... ', 'Stretch out your core. ... ', 'Jumping jacks. ... ', 'Swimming. ... ', 'Get a massage.']
87111
['Ankle circles.', 'Achilles stretch.', 'Towel stretch.', 'Band stretch.', 'Standing calf stretch.', 'Standing soleus stretch.', 'Cross leg ankle stretch.', 'Chair Pose.']
654796
['Standing hamstring stretch: Place the heel of your injured leg on a stool about 15 inches high. ... ', 'Quadriceps stretch: ... ', 'Side-lying leg lift: ... ', 'Quad sets: ... ', 'Straight leg raise: ... ', 'Step-up: ... ', 'Wall squat with a ball: ... ', 'Knee stabilization:']
847248
['Lateral heel touches. This exercise works your oblique muscles. ... ', 'Planks. This exercise works all of the core muscles. ... ', 'Plank hip drops. This exercise targets your obliques and lower back muscles. ... ', 'Side planks. ... ', 'Windshield wipers. ... ', 'Reverse crunches.']
411863
Back extension exercises (sometimes also called hyperextensions) can strengthen lower back muscles. This includes the erector spinae, which supports the lower spine. Back extensions also work the muscles in your butt, hips, and shoulders. If you have low back pain, back extension exercises might provide relief.
1110897
6 Foam Roller Exercises for Your Back. Foam rolling exercises make a fantastic addition to your self-healing repertoire. This self-myofascial release technique can safely and effectively relieve tension, tightness, and pain in your back.
912839
Pilates is a particularly good exercise for many people with back pain as it is designed to strengthen the deep abdominal and pelvic floor muscles, which provide support to the back. Pilates has been found to reduce chronic back pain and the disability associated with back pain.
1083854
The takeaway. Doing back extension exercises is a great way to tone your lower back and core. These moves will also strengthen the muscles in your butt, hips, and shoulders. This can help improve posture and low back pain so you can do everyday activities with ease.
1302481
Avoid: Leg Lifts If weak, this exercise can make back pain worse. Instead, try lying on your back with one leg straight and the other leg bent at the knee. Keeping your lower back flat on floor.
1312666
['Pain medicine to relieve your back pain.', 'Bed rest for a short time, followed by limited activity while your bones heal.', 'Wearing a back brace.', 'Physical therapy to help you move better and strengthen the muscles around your spine.']