According to the website Spine Health, as many as 70 percent to 85 percent of Americans will experience back pain in their lifetime. Most back pain resulting from strains can be treated in the matter of a few weeks or months with simple exercises, heat, ice and stretching. You can perform most of these exercises at home or your fitness center with little investment in equipment. If you experience pain that persists for several months, consult your doctor to determine the cause of the pain and whether there's another more serious, underlying condition.
Low-Impact Cardio Equipment
Low-impact cardio exercise on equipment like exercise bikes and elliptical machines can keep you active without the pounding impact of running, walking or stair climbing. Ellipticals and bikes can enhance muscular endurance while providing an effective cardiovascular workout. According to a study performed at the University of Alberta, Augustana Campus, individuals performing cardio exercise on equipment like the elliptical experienced a 12 percent reduction in back pain over the course of the 16-week study.
Dumbbells
A full-body weight training program may provide back pain sufferers with the most effective means for back pain relief. The University of Augusta study found participants who performed full-body exercise using equipment like dumbbells experienced a 60-percent improvement in pain and function over the 16-week study.
Stability Ball
The website Spine Health cites the use of stability balls as an effective means to reduce back pain. Whether you sit on a stability ball or you perform other strength exercises on the ball, your entire core engages to maintain balance on its unstable surface. The strengthening of your core muscles in conjunction with the body's natural inclination to respond to the ball's instability with a neutral spine helps alleviate back pain and encourages exercise in pain sufferers.
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