What are the exercises to reduce back pain?
Recently I noticed that I started to feel back pain because my work involves lot of heavy lifting but I lift with the proper technique. May be I am very skinny. Now I am really worried about my job. I want to get rid of it because its just a start. If its become worst I cant work. Please suggest some exercises that I can do at home.
Public Comments
1. Pilates or yoga is very good for strengthening. You need to strengthen your core muscles so they can support weight/lifting/turning etc.Here's a good video with back strengthening exercises
http://www.youtube.com/watch?v=_tG1y0gYRcw
Instead of using the medicine ball and weights, you could use bags of flour, sugar, a brick, anything really that is of similar size and weight.
2. Tom,
You may be lifting with the right technique, but it may be that your muscles are tightening and you need to stretch more throughout your day. Since your work involves lots of heavy lifting, the muscles of your legs, gluts, back and abdominals are working extremely hard. After every 45-60 minutes of working, you should be stretching your calves, hamstrings, quads and gluts. An exercise to help you with some strengthening is to work on some wall slides. Stand against a wall with your feet out in front of the wall about 6-8 inches. Gently slide down the wall to perform a squat and push back up. Repeat for 3 sets of 20 reps. If that is really easy, grab some hand weights and repeat the exercies again. See if this helps. Good luck.
