Back Strengthening Exercises - Spine-health
文章推薦指數： 80 %
For more severe pain, it is usually recommended to start with an exercise such as leg raises that gently and gradually strengthen the low back and core muscles. Skiptomaincontent YouarehereWellnessExercise BackStrengtheningExercises share pinit Newsletters ByJonasGopez,MD | PeerReviewed WatchBackExerciseVideos Thegoalofbackstrengtheningexerciseistoconditionthemusclestobettersupportthespineandwithstandstress,whichcanleadtobackandneckpainrelief. Mostbackstrengtheningexercisesfocusonthecoremuscles,includingtheabdominal,gluteus,andhipmuscles,inadditiontomusclessurroundingthespine.Allofthecoremusclesareessentialinsupportingandminimizingstrainonthespine. SeePulledBackMuscleandLowerBackStrain However,unlikemusclesinthearmsandlegs,coremusclesdonotgetmuchuseduringtypicaldailyactivities.Tobuildstrengthincoreabdominalandbackmusclesrequiresexercisesthatfocusspecificallyinthesemusclegroups. SeeStrengtheningExerciseProgramforLowBackPainRelief Back-strengtheningexercisescanresultin: Reducedstressonthespinaldiscsandjoints Betterspinalalignmentandoverallposture Easewithmovementsthatmaycausepain,suchasbending,twisting,orlifting Inmostcases,strengtheningexercisesarerecommended2or3timesaweek,andaspartofanoverallprogramofstretchingandaerobicexercise. advertisement PhysicalTherapyPrograms TwoofthemostcommonlyusedbackstrengtheningprogramsaretheMcKenzieMethodanddynamicstabilization,bothofwhicharetypicallylearnedbyworkingwithaphysicaltherapist.Thekindofprogramprescribedtypicallydependsonthepatient’sconditionandneeds,aswellasthedoctor’spreferenceandfamiliaritywithanexerciseprogram. SeeManualPhysicalTherapyforPainRelief Whenappropriate,exercisesfromboththeMcKenzieMethodanddynamicstabilizationmaybecombined. StrengtheningthroughtheMcKenzieMethod McKenzieMethodexercisesaredesignedtoalleviatebackpaincausedbyconditionsaffectingaspinaldisc,suchasdegenerativediscdiseaseoraherniateddisc.Theseexercisesareusuallylesseffectiveforpaincausedbyosteoarthritisinthefacetjointsand/orspinalstenosis. SeeWhatistheMcKenzieMethodforBackPainandNeckPain? OneoftheprimarygoalsoftheMcKenzieMethodis“centralizing”pain,through: Strengtheningmusclesaroundthespine,sopressureisremovedfromthefacetjointsandspinaldiscs Removingpressureonanerveroot,whichreducesradicularpain(sciatica) SeeTheMcKenzieMethodforNeckandBackProblems DynamicStabilizationExercises Thegoalofdynamicstabilizationexercisesistofindandmaintaintheneutralspine—anaturalposturethataccommodatesthespine’scurvatureandminimizesstress.Maintainingtheneutralspineinahealthypostureisachievedthroughmuscleconditioningandalearnedawarenessofjointpositions(calledproprioception). SeeLumbarSpineStabilizationExercises Dynamicstabilizationincludesarangeofexercisesthatcanaccommodatenearlyanyone.Formoreseverepain,itisusuallyrecommendedtostartwithanexercisesuchaslegraisesthatgentlyandgraduallystrengthenthelowbackandcoremuscles.Morerigorousexercisesmayincludepelvictiltsorexercisesusinganexerciseball. InThisArticle: ExerciseandBackPain StretchingforBackPainRelief SpecificHamstringStretchesforBackPainRelief BackStrengtheningExercises Low-ImpactAerobicExercise Video:WhyisExerciseImportantforLowerBackPain? Slideshow:HamstringStretchesforBackPainRelief CommonFormsofStrengtheningExercise Manyoptionsareavailablethatcaneffectivelystrengthenthespineandproviderelief,andfindingonethatworksandcanbemaintainedisoftendrivenbypersonalpreference,localinstructorsavailable,andaprocessoftrialanderrorinfindingpainrelief. Commonformsofstrengtheningexercisecaninclude: Pilates Yoga Taichi Weightliftingandtraining Resistancebands BOSUball Exerciseball SeeHowYogaHelpstheBack advertisement Thesestrengtheningexercisesandothersmaybelearnedwithhelpfromaphysicaltherapist,chiropractor,physiatrist,athletictrainersandmore.Itisimportanttoworkwithawell-qualifiedprofessional,aslearningthecorrectformforexerciseisessentialforbuildingstrengthandstabilitywithoutpainorinjury. SeeHowaPhysicalTherapistCanHelpwithExercise Consultingwithadoctororotherqualifiedhealthprofessionalisrecommendedbeforeaddingtoanexerciseroutine,toensureanynewexercisewon’tcompromisehealthyorhealingspinalstructures. SeeSpecialistsWhoTreatBackPain NextPage:Low-ImpactAerobicExercise Pages:1234567 Editor'sTopPicks McKenzieTherapyforMechanicalLowBackPain LowerBackStabilizationExercisesforBackPain HowExerciseCanHelpTreatLowBackPainVideo BackExercisesandAbdominalExerciseRecommendations CoreBodyStrengthExercises Video:WhyisExerciseImportantforLowerBackPain? ExerciseTopics RelatedTopics advertisement advertisement MostPopularExerciseArticlesSciaticaExercisesforSciaticaPainReliefStretchingforBackPainReliefEasyHamstringStretchesBackStrengtheningExercisesExerciseandBackPain FindaPhysicianNearYou Insertyourlocation FindaSpineCenter advertisement HealthInformation(Sponsored)
延伸文章資訊
- 19 exercises to strengthen and stretch the lower back
Step 1: Lie on the back with the knees bent and the feet flat on the floor, hip-width apart. · St...
- 219 Back Exercises to Strengthen Muscles and Prevent Injury
- 3Exercises: Back Stretches & Strengthening - Mayfield Clinic
Tighten your abdominal muscles by bringing your belly button toward your spine. Slowly march by l...
- 45 exercises that will strengthen your back and reduce pain
5 Back Exercises to Tone Up Fast · 1. Renegade Rows · 2. Bent-Over Reverse Flys · 3. Scapular Pus...
- 5The Best Moves to Build a Strong Back - Men's Health
The band pull-apart will build shoulder health and strengthen your back too. It also hits all the...
