A majority of the population is affected by back pain at some point in their lives. It is also one of the most commonly occurring work related injuries. Most people respond to back pain by resting in bed or discontinuing any type of strenuous activity. Although this is advisable for the short term, if continued for more than a couple of days, it can interfere with proper healing. In order to reduce back pain and improve recuperation of the spine, certain back exercises must be performed. In some cases, lower back pain may occur along with hip pain. This is especially true after hip replacement procedures. In these cases, exercises that target lower back pain done in combination with hip pain exercises help to provide relief.
Some of the best low back pain stretching exercises that help in easing back pain include the cat stretch which helps to improve the health of the abdominal and back muscles, in addition to toning the entire body. In the treatment of low back pain, yoga is known to be very beneficial. The camel stretch which is also a yoga posture helps to give a thorough workout to the lower back muscles. A herniated disc is a common condition that affects the spinal column. The right type of exercises helps to strengthen the muscles that surround the injured disc. Some beneficial herniated disc exercises include hip and abdominal strengthening exercises, hamstring stretches, lower back extension exercises and moderate conditioning exercises that involve the whole body such as swimming and walking. Another condition that involves the lower spine, buttocks, legs and feet is sciatica, which occurs when the sciatic nerves become inflamed. Sciatica exercises are focused on strengthening the abdominal and back muscles. Especially beneficial are stretching exercises which help to relive tension in the affected muscles. These exercises have also been found to prevent recurring episodes of sciatica.
Upper back pain may result due to problems of the soft tissues, muscles and ligaments. Improper posture, trauma or injury can lead to pain in the upper back. Irregularities within the joints that connect the vertebrae and ribs can also contribute to upper back pain. Upper back pain exercises such as arm slides, scapular squeezes and pectoral stretches prove to be beneficial in alleviating this condition. Sprains and tension in the neck muscles can also be involved in upper back pain and hence neck pain exercises such as head turns, head rolls and shoulder shrugs are also usually recommended.