Posted by Mary Tedesco
Dear Hurting and Hoping: Back pain can be very difficult to live with. But also in a lot of cases it can be turned around. We have a lot of clients that come to train with us specifically for back strength because of the pain they are in. And 9 times out of 10 we can help them. Now I am wondering what type of back injury you have had? Is it your low back, mid back or upper back? It is hard for me to give you exercises not know which area of your back is affected.
The Bridge is a safe exercise for most back pain sufferers:
Lie on your back on the floor, arms out to your side and relaxed, first squeeze your butt muscles then slowly lift your low back off the floor coming to a 45 degree angle so you have a straight line from your shoulders to your knees. Hold for two counts, squeezing your butt an then slowly lower down for 4 counts. Do this 15-20 times in the morning and evening making sure you have fired up the butt muscles before lifting up.
Also, try a Recumbent Bike:
The recumbent bike has a back pad so you use it for stability when cycling. Your back is stabilized and you will work your legs, core and heart so it is great if it is something you feel okay doing.
Other questions for you:
Have you been to Physical Therapy for this back injury? If not go…
Have you had acupuncture or massage therapy? Both of these therapies could help you and then you would be able to begin to workout with weight training using slow progression.
Hurting and hoping, I hope this helps you. Please let me know if you have other questions,
HEALTH & HAPPINESS,
Mary Tedesco
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