Back pain among men is frequently caused from overuse, muscular strain or injury. Often your local physician when treating your back pain as a general rule will strongly suggest you avoid certain positions, and actives known for increasing back pain in addition to using ice and taking a range of nonprescription pain suppressants whenever necessary.
Nevertheless one of the most effective treatments for men experiencing back pan is to remain as active as possible by including some low to moderate interval strength training exercises for your back, legs, and stomach coupled with a few stretching exercises. Most men experiencing both upper and lore back pain have been able to experience some relief by benefiting from a number of exercises that not only speed the recovery process up but also prevent further injury and lower the disability risk often associated with back pain.
Many of the exercises noted for reducing back pain are fairly simple and are easily performed in your home without the need for any type of equipment.
5 of the best exercises used to banish back pain include:
1. Alternate Arm and Leg
▪ Begin the exercise on the floor by positioning yourself on all fours.
▪ Tighten your abdominal muscles and elevate your right leg off the floor fully extending it behind you. Try not to allow your hip to sink as this will result in the twist of your trunk.
▪ Hold this position for a count of six seconds and repeat the exercise using your left leg.
▪ Perform the exercise 10 to 12 reps for each leg.
2. Hip Flexor Stretch
▪ Start by kneeling on the floor your right knee positioned forward and your left knee bent behind you and on the floor.
▪ Press your hips in a forward direction until you begin to feel a slight burning sensation in the upper thigh of your left leg. ▪ Hold this position for 15 to 20 seconds.
▪ Repeat by putting the left knee forward.
▪ Perform the exercise 3 to 5 times on each leg.
3. Press-Up Back Extensions
▪ Position yourself by laying on your stomach supporting your bodyweight with your forearms.
▪ Drive your elbows into the floor and elevate your upper back by relaxing your stomach muscles while allowing your back to naturally arch without recruiting your back muscles.
▪ As you continue to press be sure not to let your pelvis or hips elevate off the floor.
▪ Hold this position for 15 to 25 seconds.
▪ Return to the starting position and repeat for 3 to 5 times.
4. Knee-to-Chest Exercise
▪ Begin the exercise by laying on your back bending your knees ensuring both feet are flat on the floor.
▪ Start by elevating your right knee towards your chest while keeping the left knee bent and left foot on the floor keeping your lower back firmly pressed against the floor.
▪ Hold this position for a count of 15 to 25 seconds.
▪ Return to the starting position and repeat using the left knee.
▪ Perform the exercise with 3 to 5 reps for each leg.
5. Front Plank
▪ Begin by positioning yourself on your knees and elbows
▪ Straighten your legs outward behind you beginning with your left leg and then your right until you’re supporting your entire bodyweight on your elbows and toes.
▪ Hold this position for 8 seconds, rest for a period of 10 seconds and repeat 3 to 5 times.
Conversely here are some of the exercises you should strongly avoid if you are experiencing lower back pain:
▪ Military press or biceps curls involving the lifting of heavy weights above the waist.
▪ Straight-leg sit-ups
▪ Partial sit-ups
▪ Leg lifts
▪ Standing toe touches