What exercises for the back?

Article by: Jose Antonio Cardenas | Last update: April 10, 2022
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    Lie on your back on the bed or a mat on the floor. Bend your knees and keep your hips apart. Cross your arms over your chest. Tighten your abdominal muscles and lift your shoulders and head off the mat or bed. Slowly return to the starting position.

What exercises can I do for my back?

The 5 best exercises to improve back pain that you can do

    Rotation of the lying trunk. … Child’s pose. … Cat pose. … Stretching of the hamstrings. … Hip flexor stretch.

What exercise can I do for my back at home?

Tips for a good back workout at home

    1- Rowing with one hand with a bottle. … 2- Stretching with a backpack. … 3- Steps of the farmer or farmers. … 4- One-handed rowing with a backpack first and then with a bottle. … 5- Rowing to the chest with a backpack. … 6- Hanging backpack. … 7- Tension with the broomstick.

How to do back at home without weights?

5 exercise alternatives without weights for the back

Lumbar extension on the floor. The lumbar extension stretch on the floor helps release tension in your back, especially in your lower back. … Swimming without water. … Rowing with elastic band. …Contralateral plank. … Cat camel.

What exercises widen the back?

Exercises for a wider back

    1) Work the latissimus dorsi. … 2) Form the trapezoids. … 3) Work the middle area of ​​the back. … Extensions on pulley with straight arms. … Pull to the chest.

42 related questions found

What is the best exercise to strengthen the back?

1. Iron. The iron is an exercise that demands the effort of several muscle groups, especially those of the lower back and abdomen. According to a publication from Harvard Health Publishing, working these muscles is part of not only back pain prevention, but also rehabilitation programs…

What exercises can I do if my lower back hurts?

abdominal contraction

    Lie on your back with your knees bent and your hands resting under your ribs. Contract your abdominal muscles to push your ribs toward your back. Make sure you don’t stop breathing. Hold this position for 5 seconds. Relax. Repeat 10 times.

How to get rid of lower back pain fast?


Suspend normal physical activity only for the first few days. … Apply heat or ice to the area with pain. …Take over-the-counter pain relievers such as ibuprofen (Advil, Motrin IB) or acetaminophen (Tylenol).Sleep in a stooped or fetal position with a pillow between your legs.

What is the best medication for lower back pain?

Depending on the type of back pain you have, your doctor may recommend the following: Over-the-counter pain relievers. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil, Motrin IB, others) or naproxen sodium (Aleve), can help relieve back pain.

What if your lower back hurts?

common causes

Common causes of low back pain include car accidents, falls, improper lifting, poor posture, sports injuries, lack of exercise, pregnancy, fracture, arthritis, age, and up to stress.

What is the best medicine for muscle pain?

Over the counter drugs:

    Acetaminophen (Tylenol and generic) Ibuprofen (Advil, Motrin IB and generic) Naproxen (Aleve and generic)

How to relax the lower back?

1. Pelvic tilt

Lie down on the floor, bend your knees and place your hands on your lower belly. … Contract by squeezing the muscles of the abdomen. … Pull your hips up a bit, as if trying to sink your pelvis under you. Relax your lower back.

What injection is good for muscle pain?

Cortisone injections are injections that can help relieve pain and inflammation in a specific area of ​​the body. They are most commonly injected into joints, such as the ankle, elbow, hip, knee, shoulder, spine, or wrist.

Which NSAID is best for muscle pain?

Some of the most common NSAIDs are diclofenac, ibuprofen, and aspirin. NSAIDs can be very effective against many types of injuries or painful disorders of the musculoskeletal system.

How do you know if it’s back pain or kidney pain?

There is a difference in the affected area. “Back pain can be in the cervical, dorsal or lumbar area. On the other hand, the pain associated with a kidney problem can appear in the lumbar area and is usually associated with pain towards the lower abdomen, the genitals or towards the groin”, tells us.

How do you know if back pain is serious?

More serious symptoms that need to be treated right away include: Weakness in the arms or legs. Numbness or tingling in the arms, legs, chest, or abdomen. Loss of bowel or bladder control.

How do you know if it’s muscle pain or kidney pain?

Kidney pain can be “reflected” in the abdomen or groin, while back pain stays in the same spot. Other signs that it is a kidney problem is if the pain is accompanied by fever, vomiting, cloudy urine, pain when urinating, constant need to go to the bathroom or blood in the urine.

How to know if the kidneys are not working well?

Symptoms of advanced kidney disease

chest pain.dry skin.itchiness or numbness.tiredness.headaches.increased or decreased urination.loss of appetite.muscle spasms.

What is cancer back pain like?

These are the most important warning signs to identify cancer-type back pain: History of cancer. A pain that does not subside at rest, increases at night and wakes the patient. Pain that increases progressively and does not subside with analgesia.

When to worry about back pain?

Seek medical attention right away if your back pain: Causes new bladder or bowel problems. It is accompanied by fever. It appears after a fall, blow to the back, or other injury.

How do I know if I have back cancer?


Pain in the area of ​​the tumor due to growth of the tumor Back pain, which often spreads to other parts of the body Back pain that is worse at night Loss of feeling or muscle weakness, especially in the arms or legs .Difficulty walking, which sometimes causes falls.

What does kidney pain feel like?

Kidney pain is felt in your flank, which is the area on each side of your spine between the bottom of your rib cage and your hips. It usually occurs on one side of your body, but it can occur on both.

What is the best anti-inflammatory NSAID?

Indomethacin is one of the NSAIDs with the highest anti-inflammatory efficacy profile (comparable to the most powerful of this group), however, its analgesic and antipyretic potency is moderate.

What is the best muscle deflamant?

Ibuprofen or acetaminophen reduce the swelling of inflamed muscle tissue. The active ingredients in these drugs prevent your body from producing prostaglandins, the chemicals that activate the body’s inflammatory processes and stimulate pain perception.

What is the most powerful anti-inflammatory?

The research, conducted by Gentofte Copenhagen University Hospital, claims that naproxen is the safest anti-inflammatory of its kind, of which up to 500 milligrams can be taken daily.

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