6 best exercises for back pain BOSROX

These are the 6 best exercises for back pain according to Dr. Nicholas Nguyen.

Dr Nicholas Nguyen is a chiropractor in Australia. He has been a certified fitness instructor and personal trainer for over 10 years. He has a YouTube channel with over 500,000 subscribers where he uploads content about fitness and mobility.

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6 best exercises for back pain

Nguyen says these exercises are great if you get out of the pain stage and into the healing stage.

If you’ve had back pain before and it’s gone now, you need to use this time to prepare your body for other back pain problems in the future. You don’t want your back to stiffen up again and feel pain again, so these range-of-motion techniques will help keep you pain-free in the long run.

The exercises are:

  1. Sphinx pose
  2. Cobra pose
  3. Prayer pose
  4. Reverse Russian twist
  5. Spinal rocks
  6. Hip stretch

Watch the video to learn how to perform each of these exercises.

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Back pain can occur due to various factors and is a common complaint for many people. Several reasons can contribute to pain experienced in the lower back:

  1. Muscle Fatigue or Sprain: Overuse, poor posture, or sudden movements can strain or strain the muscles and ligaments in the lower back. This can lead to pain and discomfort.
  2. Poor posture and body mechanics: Maintaining poor posture while sitting, standing, or lifting heavy objects can place undue stress on the muscles and structures in the lower back, leading to pain over time.
  3. Herniated or bulging discs: The discs in the spine act as cushions between the vertebrae. If a disc herniates or swells, it can put pressure on nearby nerves, causing lower back pain.
  4. Arthritis: Degenerative conditions such as osteoarthritis or spondylosis can affect the joints and discs in the lower back, causing pain and stiffness.
  5. Sciatica: Compression or irritation of the sciatic nerve, which runs from the lower back down to the legs, can cause radiating pain, numbness, or tingling sensations in the lower back and legs.
  6. Injury or trauma: Accidents, falls, or sports-related injuries can cause lower back pain if the muscles, ligaments, or bones in your back are affected.
  7. Other medical conditions: Certain medical conditions such as kidney stones, infections, or spinal abnormalities can also cause back pain.

It is important to note that individual cases of back pain may vary and it is recommended that you consult a healthcare professional for an accurate diagnosis and appropriate treatment.

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While nutrition alone cannot prevent injuries, maintaining a healthy, balanced diet can play a crucial role in supporting overall health and reducing the risk of certain injuries. Adequate nutrition supplies the body with essential nutrients and supports various physiological processes that contribute to injury prevention. Here are some ways proper nutrition can help:

  1. Bone Health: Consuming sufficient amounts of calcium, vitamin D, and other essential nutrients helps promote strong bones and reduces the risk of fractures and stress fractures.
  2. Muscle Strength and Recovery: Consuming enough protein, which is essential for muscle repair and growth, can help maintain muscle strength and support recovery after exercise or physical activity. Strong muscles provide better stability and reduce the risk of musculoskeletal injuries.
  3. Ligament and Tendon Health: Consuming a diet rich in vitamins, minerals and antioxidants helps support the health and integrity of ligaments and tendons, reducing the risk of sprains, strains and tendonitis.
  4. Reducing inflammation: A diet rich in anti-inflammatory foods, such as fruits, vegetables, whole grains, and healthy fats, can help reduce chronic inflammation in the body. Chronic inflammation can contribute to wound development and delay the healing process.
  5. Weight Management: Maintaining a healthy weight through a balanced diet can reduce strain on joints and reduce the risk of injury, particularly in weight-bearing activities.
  6. Hydration: Staying adequately hydrated supports optimal joint lubrication, muscle function, and overall physical performance. It can help prevent problems related to dehydration, such as muscle cramps and fatigue, which can increase your risk of injury.

While nutrition is an important aspect of injury prevention, it should be combined with other preventative measures, such as proper warm-up and cool-down routines, proper exercise techniques, rest and recovery, and good general physical conditioning. Advice from a healthcare professional or registered dietitian can provide personalized guidance on nutritional strategies to support injury prevention based on individual needs and circumstances.

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