exercises that are easy on the back?
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Walking is a good low-impact aerobics choice for your back, but swimming may be an even better workout for back pain if you get backaches. "Swimming could be the best low-impact aerobics back pain exercise," says Mepham. "Water provides both support and resistance.
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Strengthen the back muscles The pullup is one of the most effective exercises for strengthening the back muscles. Pullups work the following muscles of the back: Latissimus dorsi: largest upper back muscle that runs from the mid-back to under the armpit and shoulder blade.
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[' Hamstring Curl. Works: Hamstrings, glutes, abs and lower back. ... ', ' McGill crunch. Works: Front and lateral abdominals. ... ', ' Single-leg glute bridge. Works: Glutes, hamstrings, abs and lower back. ... ', ' Straight-arm plank with jumps. ... ', ' Reverse lunge with twist. ... ', ' Side-plank with leg lift.']
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[' Eating smaller food portions (making you feel fuller)', ' Standing upright (improving your posture to reduce back pain)', ' Motivation (providing motivation and a constant reminder of your goals)', ' Immediate Slimming Results.', ' Enhanced Workouts.']
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["Home exercises. These are ideal if you're not very active but want to improve your health, lift your mood and remain independent. ... ", 'Walking. Walking is by far the most popular low-impact exercise. ... ', 'Dancing. ... ', 'Cycling. ... ', 'Swimming. ... ', 'Nordic walking. ... ', 'Trim trails. ... ', 'Yoga.']
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['walking.', 'jogging.', 'swimming.', 'cycling.', 'gentle or modified yoga, without inversions.']
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Aquatic exercise appears to be particularly effective for sufferers of back pain. Studies have found that water aerobics can help alleviate back pain better than no cardio activity. Other forms of cardio activity you can perform with mild back pain include fast-paced walking and using the elliptical or step machines.
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['Lateral Band Walk. Targets: Inner and outer thighs, hips, glutes. ... ', 'Split Stance Dead Lift. Targets: Glutes, hamstrings, back. ... ', 'Hip Bridge Abduction. Targets: Hips, glutes, abs. ... ', 'Sliding Hamstring Curls. ... ', 'Figure-4 Heel Bridge. ... ', 'Frog Press. ... ', 'Inner Thigh Circles. ... ', 'Kneeling Back Kick.']
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Perform Virasana. Exhale and lower your back torso toward the floor. First lean onto your hands, then your forearms and elbows. Once you are on your elbows, place your hands on the back of the pelvis and release your lower back and upper buttocks by spreading the flesh down toward the tailbone.
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Studies have found that water aerobics can help alleviate back pain better than no cardio activity. Other forms of cardio activity you can perform with mild back pain include fast-paced walking and using the elliptical or step machines.
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Like all muscles in your body, you can perform back exercises up to three non-consecutive days a week. If you're lifting heavy weights — enough that you can only complete six to eight repetitions — you'll need two or more days of rest before you perform the exercise again.
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['Standing quad stretch. Share on Pinterest. ... ', 'Standing hip flexor stretch. Share on Pinterest. ... ', 'Straight leg lift. Share on Pinterest. ... ', 'Standing calf stretch. Share on Pinterest. ... ', 'Step up. Share on Pinterest. ... ', 'Clam exercise. Share on Pinterest. ... ', 'Wall slide. Share on Pinterest. ... ', 'Donkey kick. Share on Pinterest.']
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['Pendulum stretch. Do this exercise first. ... ', 'Towel stretch. Hold one end of a three-foot-long towel behind your back and grab the opposite end with your other hand. ... ', 'Finger walk. ... ', 'Cross-body reach. ... ', 'Armpit stretch. ... ', 'Outward rotation. ... ', 'Inward rotation.']
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['Stand straight with your hands on your waist.', 'Roll your shoulders back and bend your upper body backward.', 'Feel the stretch in your abs. Hold it for 3 seconds.', 'Release and bend forward. Feel the stretch in your back.', 'Repeat 10 times.']
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['Bridges. Share on Pinterest. ... ', 'Knee-to-chest stretches. Share on Pinterest. ... ', 'Lower back rotational stretches. Share on Pinterest. ... ', 'Draw-in maneuvers. ... ', 'Pelvic tilts. ... ', 'Lying lateral leg lifts. ... ', 'Cat stretches. ... ', 'Supermans.']
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['Use a thin pillow or no pillow at all. The flatter the pillow, the less angled your head and neck.', 'Put a pillow under your pelvis. This will help keep your back in a more neutral position and take pressure off your spine.', 'Stretch in the mornings.']
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Doing exercises to strengthen the lower back can help alleviate and prevent lower back pain. It can also strengthen the core, leg, and arm muscles. According to researchers, exercise also increases blood flow to the lower back area, which may reduce stiffness and speed up the healing process.