Exercise Can Control Back Pain چاپ
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پنجشنبه, 05 اسفند 1389 ساعت 00:28

Most people know regular exercise will improve their appearance and general health

but few realize the positive effects that good physical

conditioning can have on

their low back pain. Many studies show

dramatic improvements of low back pain

in individuals who are physically fit. In addition, the person

in good physical shape is much less likely than the average person

to injure their back during work or daily activities.

The benefit of exercise for your low back depends on

three key principles. First, you

must attain satisfactory aerobic fitness. Second, you should

focus part of your work-out

on the muscle groups that support your back. Third, you must avoid exercises that place

excessive stresses on your back.

The ideal aerobic exercise involves the large muscle groups of your body

arms and legs in a smooth, cyclical fashion. Recommended exercises include

swimming, fast walking, cycling, and using a ski machine or elliptical exerciser.You

should achieve the appropriate heart rate for 30 minutes at least three times per

week. Of course, you should consult your family physician and review your aerobic

program before getting started. He/she can give you the appropriate target for your heart

rate during aerobic exercise. It is always optimal to approach your aerobic goals slowly, especially

if you have not recently worked-out.

Part of your work-out should stretch and strengthen the muscles of your

low back, abdomen, pelvis, and thighs. Flexibility in these areas will greatly decrease

the chance of further injury to the back. By strengthening these muscle groups, the body's

weight distribution and posture are improved, resulting in less stress on the low back. It is best

to perform these exercises after a good warm up, such as your

aerobic routine. Ask your health

club staff or physical therapist for instructions on specific stretching

and strengthening exercises for these areas.

While the merits of good conditioning cannot be overstated, the wrong type of

exercise may actually worsen your low back problem. Activities that impart excessive

stress on the back—such as lifting heavy weights, squatting, and climbing—are

not advised. In addition, high impact exercises such as running, jumping, and step

aerobics can aggravate a low back condition.

When walking, wear well-cushioned shoes with good arch supports and use a treadmill or

a track made for athletics. Cycling on a recumbent stationary bike can relieve stress on the back.

With the help of your physician, physical therapist and health club staff, you can achieve

proper physical fitness. Your low back pain may be decreased and your lifespan increased




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