The back is an extremely important part of the body. When it's in pain, you feel listless and run down. Exercise is the greatest weapon against back pain. Natural workouts like Pilates or yoga are effective, but the benefits of the right exercise equipment are vast. The proper equipment can increase strength, reduce pain and improve flexibility in the back.
Recumbent Bike
Biking is a valuable exercise for the back. The cycling motion moves the spine and strengthens the muscles around it. The problem is that the typical bicycle has no back support. Dr. Edward Masterson, a long-time chiropractor, believes that this makes normal bike-riding both beneficial and detrimental. The recumbent bike fixes the problem with a back support. You can ride straight up and hold on to the handlebars at your side to avoid painful and harmful slouching.
Elliptical
The elliptical is so effective because of all the movement involved. It works your body the on the same principles as the recumbent bike except harder because of the greater range of motion in your legs and the use of more of your body. The large circles you make with your legs move your spine and work the muscles surrounding it. The back and forth movement of the handlebars is very beneficial because it targets the upper back. In addition, the handlebars keep your posture honest. Dr. Masterson advises that you always move with your back straight, your chest out, your stomach flat and your head up with your eyes looking forward.
Treadmill
The treadmill is a great tool for back pain. Dr. Masterson doesn't advocate running, but walking at a quick pace is helpful. It is simple and keeps your back loose. The user benefits from a level and unchanging belt which provides comfort and support. The handlebars are ideal when your posture is getting lax. Remember to stand up straight, with your chest out, stomach flat, and head up.
Wobble Board
A wobble board may seem unusual for alleviating pack pain, but it is actually very useful. A wobble board is a circular board which sits on top of a much smaller stand. Only a few inches off the ground, the user attempts to remain on the board as he moves around on it. Dr. Kevin Lyons, an established chiropractor, comments that this uneven surface tricks the brain into activating muscles in the core and around the spine. As you move around on the board, your abdominal and back muscles become stronger.
Inversion Table
The inversion table does not provide the traditional workout experience, but does supply its users with relief. An inversion table is made of lightweight material that is connected to a strong steel structure that allows the table to move on a hinge. The user straps himself in at the ankles and pushes backwards to a comfortable position until the feet are above the head. This undoes the damage of gravity on the spine. Throughout the day, your spine compresses and you feel pain. According to Dr. Lyons, the inversion table stretches the muscles and ligaments surrounding the spine to relieve the pain. Do not overuse it in terms of time or angle. Start off easy and slowly increase the amount of time spent on it and degree of the angle you're positioned.
References
- Edward Masterson, DC; Health Source Chiropractic and Progressive Rehab; Lakewood, NJ
- Kevin Lyons, DC; Beyond Wellness Chiropractic Center, P.C.; Charlotte, NC
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