what exercises can i do with a strained back?
309024
['Lateral raises, lateral pulldowns and assisted pull-ups.', 'Chest flyes, bench press and incline press.', 'Leg press, extensions and curls.']
1025091
Along with injuries to the spine, soft tissues such as back muscles and tendons can be strained or pulled. Ligaments can be sprained. Treatment: For minor back pain, we may recommend rest and ice or heat application, along with over-the-counter pain relievers.
503811
['Squat press. Stand with your feet shoulder-width apart, position the torsion bar by your shoulders. ... ', 'Bent over row. Grip the bar with an overhand grip at shoulder width. ... ', 'Crunches. Lying on your back, rest the bar on top of your chest. ... ', 'Leg raises. ... ', 'Lunges.']
1290346
['Lie on your back with your legs extended.', 'Bend the knee of your unaffected leg.', 'Press your foot into the floor.', 'Engage the thigh muscles on your affected side.', 'Raise your leg 8 inches from the floor.', 'Slowly return your leg to the floor.', 'Do 2 sets of 15 repetitions.']
60018
['Lie on your stomach with your knees straight. ... ', 'Lift the foot of your affected leg by bending your knee so that you bring your foot up toward your buttock. ... ', 'Slowly move your leg up and down.', 'Repeat 8 to 12 times.', 'When you can do this exercise with ease and no pain, add some resistance.']
325825
['Hip Flexor Stretch. This stretch is a go-to if you sit all day. ... ', 'Sacroiliac Joint Stretch. This stretch will help to increase mobility in the lower back and hips. ... ', 'Roll-Up Exercise. Core strength is essential for reducing any type of lower back pain. ... ', 'Banded Squats. ... ', 'Pigeon Stretch.']
572082
Rest includes avoiding overhead reaching, reaching across the chest, lifting, leaning on the elbows, and sleeping directly on the shoulder. Range-of-motion exercises are recommended as soon as they can be tolerated. Range-of-motion exercises — Range-of-motion exercises are recommended early in the recovery period.
135911
['Is It Safe for Me to Exercise?', 'Warm Up First.', 'Straight Leg Raises.', 'Hamstring Curls.', 'Prone Straight Leg Raises.', 'Wall Squats.', 'Calf Raises.', 'Step-Ups.']
271079
Try: Aerobic Exercise Walking, swimming, and biking may all help reduce back pain. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body.
648109
['Lie down on your back.', 'Bend your legs and place feet firmly on the ground to stabilize your lower body.', 'Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck.', 'Curl your upper body all the way up toward your knees.']
501585
Lower back strain is a common cause of back pain when bending over. The position can put significant pressure on the lower back, causing the muscles and ligaments to stretch excessively. A strain in the area can also cause inflammation, which can lead to muscle spasms.
1072479
['Appling ice and/or hot packs: First, use ice packs to reduce pain and swelling. ... ', 'Taking over-the-counter medicines: Take medicines to reduce pain, inflammation and swelling. ... ', 'Performing gentle stretches: Learn proper stretches from an instructor with experience with low back pain.']
202650
['Side Shuffle. This stretch can help protect against groin and outer hip injuries.', 'Carioca. This stretch helps improve flexibility in the leg muscles.', 'Backpedal Jog. This stretch warms up the hip flexors and abs.', 'Walking Knee to Chest. ... ', 'Lunge Walk with Twist. ... ', 'Straight Leg Kick. ... ', 'Heel-to-Rear Jog. ... ', 'Power Skip Plus Reach.']
847248
['Lateral heel touches. This exercise works your oblique muscles. ... ', 'Planks. This exercise works all of the core muscles. ... ', 'Plank hip drops. This exercise targets your obliques and lower back muscles. ... ', 'Side planks. ... ', 'Windshield wipers. ... ', 'Reverse crunches.']
705532
['Straight Leg Raises.', 'Hamstring Curls.', 'Prone Straight Leg Raises.', 'Wall Squats.', 'Calf Raises.', 'Step-Ups.', 'Side Leg Raises.', 'Leg Presses.']
142673
['LONG SITTING TOWEL CALF STRETCH. Sit up with good posture and place towel on the bottom of your foot, while holding on to the ends. ... ', 'SUPINE HAMSTRING STRETCH. ... ', 'QUAD SETS. ... ', 'ANKLE PUMPS. ... ', 'HEEL SLIDES. ... ', 'PRONE HIP EXTENSION.']
964264
The best way to improve your posture is to focus on exercises that strengthen your core -- the abdominal and low back muscles that connect to your spine and pelvis. Some of these muscles move your torso by flexing, extending, or rotating your spine. Others stabilize your pelvis and spine in a natural, neutral position.