What exercise can you recommend for excessive back pains ?

Answer 1

Look up Alexander technique on google. I really can't explain it but its amazing! Its always about the way you use your body, it's nevr just about having about a 'bad back'.
Recommend lying on your back with a book under your head to keep it forward and up. Keep your knees up, and feet flat on the floor that will make sure your back is as flat against the floor as it can be. Lie like that for 10 minutes a day, and when you get up, roll onto your sidea nd come up from the legs, don't bend your back! Also a good massage to relax your muscles and stop you holding tension will help.
xx xx

Answer 2

Better - a fix - work with a chiropractor and massage therapits using the information in the book (at the end)

Much pain is from muscles below is an example of what may help (based on headaches).
Begin with a couple swigs of molasses or a couple of bananas daily - magnesium (which regulates many things in the body) and potassium (a needed building block for muscles).
Drink at least 1/2 gallons of water per day. Running a body low on water is like running a car low on oil is the analogy the head of neurology at UCDavis told my husband about 10 years ago.

Now to the cause - muscles - your back, neck shoulders and head have tender spots. They are knots in the fibers of the muscles called trigger points. It makes the muscles tight which makes them press on nerves and other things causing the pain.

The cure - start with a professional massage, you will also want to go back over any place you can get to 6-12 times per session up to 6 times per day rubbing (or lightly scratching on your head) every where that is tender until the knots go away. The place where the skull connects to the spine press up under the edge of the skull (to get to those muscles).

For more information read The Trigger Point Therapy Workbook by Davies. It teaches what to do and where the pain comes from.

Answer 3

I have severe chronic back pain so I understand some of what you may be going through. I would recommend that you ask your doctor to recommend you to a physical therapist (p.t.) who will test you for things like range of motion, strength etc. A good p.t. is very well trained and licensed (or on the way to be licensed). He/she will teach you proper techniques as befits your health/pain level to make sure that you are using proper form and will not cause further injury to yourself. Some do gentle manipulation and will offer other treatments like ultrasound.

But there are a few you can start doing. You want to strengthen your core muscles (Abdomen & Stomach) Lie on your back and pull both knees to your chest and hold for the count of ten. Repeat ten times.

Roll over on your stomach and get on your hands and knees then lift and straighten one leg to hip level and raise the opposing arm straight ahead hold for ten and alternate (remember to pull in your stomach while doing the extensions and breathe).

Now flat on you stomach do the same exercise - raising leg and alternate arm and make sure you are not tilting to one side at your hips

Flat on your stomach hands at your side raise one leg hold for ten then the other hold for ten; relax for ten and then try to raise both legs - do not strain yourself - with both legs you may barely get them off the floor that's okay.

Flat on your stomach resting on your elbows with arms out in front (like a cat) raise your chest off the floor - hold for ten; do ten times.

On your back knees bent and hands behind your head do situps in sets of ten. Do as many as you can and don't scrunch your neck. Keeping your knees bent and feet on the floor will stabilize your back and not unduly stress the muscles.

Don't neglect walking - it really works

Warm baths, hot and cold ice packs and massages will also help.

Hope some of these will help you to manage your pain and improve your quality of life.

Answer 4

My doctor recommended brisk walking with swinging of the arms. I've been speed walking now for a long time (years) and never had another back problem.

Answer 5

HI :) I used to suffer from really bad back pain. I found any light excercise helped. I used a cross trainer and it seemed to sort me out for everything and I felt much better.Cross trainers are the way forward and really you can see/ feel a difference. :)