Does anyone know any good excersizes for a hurting back?

Question

By back has really been paining me lately and I'd love to get any tips. (Back problems run in my family, but it's nothing serious.) Carrying a bookbag around school all day really makes it worse and I have no locker. Any tips on that? Thanks if you can help!

Answer 1

First, don't carry your bookbag on one shoulder only. Put both straps on your shoulders. Next, stretch your back out when you get home. Bend over at the waist and touch your toes, slowly relaxing your hamstrings and your lower back at the same time (make sure your knees are straight and not bent). You can do leg stretches on the floor, too, to help stretch your hamstrings and your lower back. (It helps to stretch both.)

Also, do your best to practice good posture. It's difficult to do when carrying a bookbag, but try to do it anyway.

You may want to look into getting a rolling bookbag, too. These are GREAT back savers!! They aren't that expensive either.

Talk to your doctor about your lower back pain and find out what other exercises you can do to help strengthen your stomach and legs (those will help keep your lower back in place and also strengthen your core).
Good luck!!

Answer 2

Search Robin McKenzie or the McKenzie Method. He has a good book in paperback.The McKenzie Method was developed in the 1960’s by Robin McKenzie, a physical therapist in New Zealand. In his practice, he noted that extending the spine could provide significant pain relief to certain patients and allow them to return to their normal daily activities.
With the McKenzie approach, physical therapy and exercise used to extend the spine can help "centralize" the patient’s pain by moving it away from the extremities (leg or arm) to the back. Back pain is usually better tolerated than leg pain or arm pain, and the theory of the approach is that centralizing the pain allows the source of the pain to be treated rather than the symptoms.
A central tenet of the McKenzie Method is that self-healing and self-treatment are important for the patient’s pain relief and rehabilitation. No passive modalities—such as heat, cold, ultrasound, medicine or needles—are used in the treatment.
The long-term goal of the McKenzie Method is to teach patients suffering from neck pain and/or back pain how to treat themselves and manage their own pain for life using exercise and other strategies. Other goals include:
Reduce pain quickly
Return to normal functioning in daily activities
Minimize the risk of recurring pain (avoid painful postures and movements)
Minimize the number of return visits to the spine specialist
The movement of pain from the extremities to the back will not occur with all patients. The McKenzie Method is designed to help patients where the pain does "centralize." Also, for some patients, such as those with lumbar spinal stenosis or facet joint osteoarthritis, extending the spine may actually increase their pain.

I am a senior citizen who exercises two hours per week in a warm water pool. Various exercises performed against water resistance plus use of a foam "noodle" and foam weights to increase resistance are used. The exercises are designed to strengthen the muscles of the axial skeleton and maintain or increase range of motion. Strengthening the abs are also important.

Answer 3

get on all fours on the floor and stretch forward by gently sliding your arms out as far as you can comfortably go the gently walk yourself back to place and arch your back very gently like a cat until you can feel the pull. ALWAYS MOVE GENTLY .I you have a large waist work on losing it and start to walk around with your stomach in all the time.

Answer 4

If you have a look through the various articles here, you will find heaps of tips for helping your back.

http://www.healthline.com/blogs/exercise_fitness/2006/11/carrying-schoolbooks-is-not-cause-of.html

Answer 5

you know.
im not sure if they work all that great.
but i have heard that yoga like stretches can help with back problems at an early age.

not positive, but it could work! [: