Back Pain Management – Weight Loss is Crucial

By James Kearney

Managing our back pain can be one of the biggest physical challenges that we are faced with. The pain that we feel can affect so many aspects of our life. And the problem can be compounded when we are overweight and unable to exercise because of the constant discomfort. Shedding a few pounds can make a lot of difference, but if we are unable to get out and move around, it can be incredibly difficult to slim down even a little.

Fortunately there are many things that you can do on your own to help alleviate at least some of the pain, which will free you up to start working on your weight loss goals. If you are experiencing chronic back pain or occasional flare ups, check with your physician before engaging in any exercise.

For effective weight loss, a good walking program can do wonders, but first we need to get a handle on your pain to make walking feasible. The following is a series of zero impact stretching and strengthening exercises that, if done on a regular basis, are designed to minimize, if not eliminate, your back pain.

Start off your first exercise by lying face down, arms at along your body with palms up, and with your head turned to one side. Maintain this position for a few minutes. The key is to take a few deep breathes to start and then do your absolute best to relax completely. Turn your head in the other direction and do the same thing for another few minutes. You should do this exercise before launching into any of the subsequent exercises.

The second exercise will have you in the same starting position as the above exercise. Now, scoot your elbows up so that they are on the floor directly under your shoulders so that you are supporting yourself on your forearms with you head upright, shoulders in the air, back slightly arched. Stay in the arched position for two minutes – this will complete exercise number two.

For the third exercise you will start off in the same position as the first two exercises, but with your chin on the floor, head straight (neither to one side nor the other). Put your hands directly under your shoulders. Start the movement by pushing up slowly with your arms until they are bent at the elbow at about a 45-degree angle. Hold that position for 1-2 seconds, lower yourself to the starting position. Rest for 1-2 seconds. Push yourself up again, this time up to a point where your arms are slightly less bent. Hold the position and lower again. Each subsequent pushing upward motion will be working toward a point where your arms are completely straight. Do this up and down movement about 10 times before moving on to the next exercise.

Now move to a standing position for the fourth exercise. Keep your feet apart, shoulder width. Place your hands on the small of the back to provide support. Keep your knees straight and bend your torso slightly backwards. Hold the stretch for two seconds and return to the upright position. Start off by bending backwards ever so slightly and gradually increase the bend each time. Again, perform this stretch 10 times each time you engage in this exercise.

Move on to exercise number five. Back on the floor, lie down with your legs straight out and together, with your head in the face up position. Start off by sliding your feet toward your bottom, raising your knees in the process. When your knees are up in the air, grab the front of them with your hands and slowly pull them back toward your chest with the small of your back remaining on the floor at all times. Ease your way into this exercise as well, each time bringing your knees a little closer to your chest. This should alleviate tightness in your lower back.

With these five simple exercises, done 3-4 times a day, you should begin to feel a little more fluidity and significantly less pain in your movement in a week or two. Once the pain has subsided you can begin your walking weight loss program. These exercises are not at all time-consuming and should be done on a regular basis to help prevent future back injury and pain.

James enjoys writing articles on a wide range of interests. Come visit his latest website at http://www.twinstrollersguide.com which helps people find the best twin strollers.

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