Back ache is common among people aged over 35 years. Although sometimes painful, it is not usually serious if treated early. Medical experts have concluded that back ache is linked to the method in which the bones, muscles and ligaments work together. Back ache can be experienced in either the lower or upper back. Lower back pain is associated with lumbar spine, spine ligaments, abdomen, muscles and internal organs while the upper back ache is mainly caused by disorders in the aorta, chest tumors and inflammation in the spine.
Simple exercises are the best give away to both preventive and corrective measures for back aches. You only have to add them to your weekly routine a few times in order to prevent back pains. By exercising regularly, your core deeper muscles become more strengthened and engaged.
Here are some exercises you can adapt to your daily routine;
- SQUATS: These types of exercise are vital in order to maintain a healthy back. It is beneficial to the body as it helps in the stability of the pelvis by strengthening the core and gluteal muscles in the buttocks.
Method of Performing Exercise:
- Stand with an arm raised to activate the middle and upper back.
- Position your feet slightly wider than hip width, with your toes pointing forward.
- Align your posture by standing tall and contract your abdominal muscles. Then fold your hips and knees in a chair sitting position. Simultaneously, reach your arms at right angle to your shoulder height.
- Ensure that you do not exceed a right angle with your knees, and also they do not exceed your toes.
- Repeat this process about 10 to 15 times, thrice weekly.
- TOE TAPS: This is a great exercise which most people use for warm up or core cardio routine. It is also efficient in alleviating or preventing back ache. The toe taps can be done anywhere – work, gym or even your home. One advantage is that toe taps can also increase the heart rate.
Method of Performing Exercise
- With your arms by your sides, lie on your back. Try to maintain the natural curve in the lower back and engage your core by gently drawing in the lower abdominals just above the pubic bone.
- Lift one leg at a time in a position that your thighs and knees are at right angle with toes pointed.
- Ensure that you keep your core engaged by breathing out; while you slowly lower your right lower leg and then tap the floor with your big toe.
- Finally, return to your normal position and repeat this with the other leg. This exercise should be performed for about 10 minutes on each leg.
- LUNGES: Lunges have been known to be a strength booster over time. It concentrates on the pelvis balance, which in turn helps in a healthy back. This type of exercise is highly beneficial for both runners and sedentary people because it helps open up the muscle that runs down the front of the hip. Due to a person’s lifestyle, these muscles can become tight, thus resulting in back pain.
Method of Performing Exercise
- Activate the deltoid muscles in your shoulder by raising your arm in a lateral position.
- Stay in a standing position with feet hip-width apart, take a step forward with the right foot and allow your left heel to lift off the floor.
- Keep your torso upright, simultaneously bend your left knee into a right angle and lower your left knee towards the floor.
- Raise both arms out to the side to shoulder height as you go down.
- Repeat this process between 10 to 15 times, and then swap legs.
Other exercise that helps with back pain includes single leg balance, back exercise stretch, hips and gluteus stretches and neck/shoulder stretches.
These exercises require little effort and no equipment to give optimum result. Ensure that you consult your physician if the back pain symptoms remain persistent after a short while.