1. Work Through Minor Back Pain
Back pain can be the result of injury, arthritis, too much exercise or poor posture. Range of motion exercises relieve back pain by increasing flexibility in the joints and spine. While doing any kind of exercise may increase the pain at first, not doing it will have far greater consequences including weight gain, stiffening of the joints and muscle loss. Range of motion exercises for back pain should be balanced by other workouts as well. Strengthening exercises will maintain a fitness regimen and reduce pressure on the back, and aerobic activity will keep the heart pumping fresh oxygen to the affected area.
2. Stretch the Full Range
Stretching exercises that involve range of motion should be done every day as well as before and after any weight-bearing range of motion workouts or strenuous activities. The range of the motion that you want to cover is what a healthy person, with no back problems, can easily do. It's the movement that you once could perform before your back started acting up. To stretch the upper body muscles that support your back, extend your arms straight out in front of you, pushing an invisible wall. Hold for a count of ten and put them down at your sides. Repeat nine times. Reverse the stretch by reaching behind and squeezing your shoulder blades together. Hold for ten seconds and repeat at least five times.
3. Play it Again
Find sports activities that require a range of motion to perform. Swimming is an ideal activity since you must move your arm in circles in order to move through the water. Tennis is a good range of motion sport for the upper body, but this sport is more stressful on the joints and shouldn't be done until your pain is somewhat alleviated. Golf utilizes a multitude of ranges, as does playing catch with a ball and rowing. Ease into a sport to avoid further injury and let your body become accustomed to the movements.
4. Twist and Turn Exercises
Add range of motion exercises to your daily floor routines. Do not add weights until your back is stronger. Stand with your hands on your hips and turn to try and look behind you. Do not bounce or exceed a slight tugging sensation. You will eventually break through any turning barriers your back may put up by turning just a bit further every day. Touch your toes to get you used to moving forward again and keeping your waistline trim at the same time. Extra belly fat will work against any back rehabilitation exercises you do.
Member Comments