Is there any exercise for back pain?

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    Is there any exercise for back pain?


    Hi Frineds..I am facing the problem of back pain from last 5 months..And Its due to my job type because i have to sit on chiar continuously for 7 hours..If anyone of you know some exercise and diet for back pain please suggest me..

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    you sure you arent pregnant? i know thats probably not the case, but it could be....just sayin<br><br>anyways, go to the chiro and make sure your back is properly aligned....if so, go buy a heating pad you plug into a wall outlet. heating pads to wonders for my neck and back.

    also, try to sleep with a pillow under your knees if you are lying on your back. if you are lying on your side, put the pillow in between your knees.
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    Quote Originally Posted by sophiajsmith View Post
    Hi Frineds..I am facing the problem of back pain from last 5 months..And Its due to my job type because i have to sit on chiar continuously for 7 hours..If anyone of you know some exercise and diet for back pain please suggest me..
    Make sure that your posture is always good - poor posture can lead to back pain. If you can, get a swissball and use that instead of a chair, because it will force good posture, and also make sure your core is activated. Also get up every 30-60 minutes, even for a minute to stretch or walk around - that will help. You can't manipulate your diet to allow for back pain, but re exercise, work on strengthening your core (look around, there are plenty of exercises you can do for the core and specifically abs) - weak abdominal muscles can cause low back pain.

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    Most back pain does not stem from actual back problems: it stems from misalignment/tightness of the hips. Easiest thing to do is buy a good foam roller and use it for 15-20 mins everyday. It's going to hurt like hell the first several weeks while you're doing it, but foam rolling works wonders to relieve adhesions and tightness in the muscles.
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    When my back was screwed up, I started rehabbing it by doing good mornings with a broomstick. Started doing sets of 50 reps and increasing to 100 plus. Also, did broomstick deadlifts from feet pulling to above kneecaps, for sets of 50-100 reps. These exercises really seemed to help prior to getting back to deadlifting light weights and building up further.
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    workout your back. Having solid muscle back there will allow you to stay seated for longer periods of time without pain. Next is stretch, movement is good for your lower back. Also listen to the posts above, all of them make good points.
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    Quote Originally Posted by Rodja View Post
    Most back pain does not stem from actual back problems: it stems from misalignment/tightness of the hips. Easiest thing to do is buy a good foam roller and use it for 15-20 mins everyday. It's going to hurt like hell the first several weeks while you're doing it, but foam rolling works wonders to relieve adhesions and tightness in the muscles.
    ^^^ This

    And stretch your hip flexors and strengthen your abdominals. The hips are flexed when you sit, thus the hip flexors are shortened. Overtime they become permanently shortened, thus tight. As such, they pull down on your pelvis resulting in an anterior tilted pelvis (i.e.: the front of the pelvis is fulled down ward) causing your lumbar back to be excessively arched.

    So stretch the hell out of your hip flexors.

    Also, the abdominals and glutes oppose the effects of the hip flexors on the pelivs, so strengthen your abs. The only issue with conventional ab exercises (crunches, leg raises, etc.) is that they use the hip flexors for dynamic motion, not the abs. Hence the need to do a lot of bridges/plankes and eccentric ab work (barbell roll outs, etc.).

    Br

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    I like the hyper extension machine for my lower back. Does your gym have one of these machines? Check out the vid below
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    I think gym is the best place to do exercise so go to gym and discuss with your personal trainer. He will give you best answer that which exercise is good for back pain.
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    When I had back pain, it seemed to disappear when I worked out. I also did some intense stretching and that seemed to help. You might need some help from a partner for the stretches.
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    Quote Originally Posted by Rodja View Post
    Most back pain does not stem from actual back problems: it stems from misalignment/tightness of the hips. Easiest thing to do is buy a good foam roller and use it for 15-20 mins everyday. It's going to hurt like hell the first several weeks while you're doing it, but foam rolling works wonders to relieve adhesions and tightness in the muscles.
    I agree with this 100 percent. Also, heating pads at night before sleep, sleeping with a pillow under your knees (if you sleep on your back) or between your knees if u sleep on your side.
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    Back pain is a common complaint. Its symptoms may be relived with pain medication or pain killers.It can occur suddenly due to an injury. To cure back pain lay down straight for at least one hour, go for running, walking, practice yoga and eat healthy food like fruits, vegetables, nuts, red meat and salads. Drink fruit juices and plenty of water. These all improve mood, make strong bones and reduce pain.
  

  
 

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