With a Back Injury Exercise Should Be Approached With Caution!In some cases when you have a back injury exercise can be beneficial to work through the pain of the injury. This is especially true if you have back spasms. There is a cycle of pain and muscle spasms that can be alleviated by icing and stretching the affected area. Following these tips can help you to overcome your back injury.
1. Injuries involving muscle sprains or strains, even herniated discs can be alleviated by icing to reduce pain and inflammation.
2. Once inflammation is under control it is important to restore circulation or blood flow back to the area to promote healing through gentle back injury exercise. 3. Back injury exercise can be accomplished with gentle stretches involving exhaling as you draw your knees toward the chest. This exercise helps to engage or strenthen the abdominal muscles simultaneously while you are stretching the muscles of the back.
If you have a back injury that involves upper back pain or injury follow these tips to help alleviate the back pain.
A great way to stretch and relax the area is by doing thoracic or ribcage breathing which helps to expand and stretch the muscles in this area. Lying comfortably with your arms at your side and knees bent inhale deeply feeling the ribcage expand out laterally and into your upper back then exhale through your mouth and expel all the air out. This exercise can also be done standing or sitting. Do this breathing exercise for about 10 breaths several times per day. Learn more about this breathing exercise here.
UPPER BACK AND SHOULDER STRETCH:Another way to stretch the upper back is by drawing one arm across your chest,just under your chin and gently pressing with the other hand on the back of your arm to stretch.
If you have a back injury or are prone to it, exercises to prevent and alleviate the symptoms should be of utmost priority for you. Following a regular and consistent exercise routine involving stretching and strengthening the back and core musculature is the best place for you to start.
I have found Pilates based exercises to be most beneficial for people who have and are prone to back injuries. This is one of the reasons I developed the new Pilates Ebook: Relief from Back and Joint Pain for people who have a back injury exercise is still possible with these Pilates modifications.
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