Bye Bye Back Pain

I got some good feedback about the recent post Unlock Your Aching Back so here are 3 more moves that really help to loosen up the whole of the back.  Whether you're suffering from too much activity or just too much time at the desk, these three moves will are great.  Adopt each position slowly in turn and hold the stretches for 5-10 seconds each.

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Get a Strong Back?

Back pain is still one of the biggest issues that compromises feeling good every day.  

A while back I suggested 3 moves to unlock your back.  Here's another move - one that will really help to strengthen up your core stomach muscles to keep your lower back safe.

Try this every morning, then no matter what you put your back through for the rest of the day you'll be less likely to injury yourself.

Lie face up with your knees bent at 90-degrees

Cough gently and hold your stomach muscles tight

Slowly straighten one leg and lower it towards the floor.

Keep your stomach tight but breathe deeply throughout the movement.

When your foot has almost got to the ground bend the leg back up to the start position.

Repeat the movement with the other leg.

Keep your lower back in contact with the floor at all times, do not arch it.

Continue alternating legs until you've completed 5 leg lifts on each side.

Relax your legs onto the floor and take three deep breaths.

Now carry on with the rest of your day.

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Photo by Arenamontanus (Flickr)

Best Abs exercise if you have lower back pain

A surprisingly common problem for many people and one I get asked about often - what tummy exercise can I do when I have such a sore back. Well the good news is that you can still work on toning your tummy without causing any further pain to your back. Here's how.

This is actually very straightforward because the same exercise which tones your tummy will also help you to alleviate your lower back problem.

1. Avoid traditional crunches with your legs flat on the ground and a big movement with the top half of your body.

2. Include some strength training and stretching for your back to ensure that your approach to training your mid-section is balanced. Try using a stability ball for back support and strengthening your core.

3. Begin with gentle stretches for your back and then try a few back raise with a very small range of movement.

4. Try exercises such as The Plank for your stomach, where you are resting your body on your forearms and creating a flat line from your shoulders to your knees which are in contact with the ground. Start this exercise with your hips slightly higher than the line of your body and then lower them if your back will allow. Remember to keep your stomach tight throughout this movement. Try for 2 x 30 seconds initially and increase from there.




To read more articles like this, visit the Women's Fitness site.