Back pain is a great problem for many people, and often costs people an absolute fortune on physio fees to eradicate this pain. However, for many this is completely unnecessary; a few simple exercises can help to reduce pain. Furthermore, these exercises can help to improve your posture which in turn should help to reduce back pain. Therefore a few simple exercises a week could save hundreds of pounds as well as preventing you from getting an arched back which becomes more and more pronounced later in life.
Tricep Rope Pull
This exercise does not work triceps as is suggested in the title; however uses the rope which is commonly used for tricep exercises. For this exercise you should position a flat bench in front of the cable machine. Set the cable to being level with your eyes and attach the tricep rope. From here, place your hands on the rope thumbs facing downwards. Sit on the bench, legs either side, feet flat on the floor; sit upright with back arched slightly backwards. Pull the rope slowly and controlled from arms outstretched towards your face, splitting it either side, until it is as far back as the ears. Squeeze your back when you get to this position before gradually returning back to the starting position. Repeat this 6 to 10 times. Once this has been completed, you should do a further 2 sets of 6 to 10 repetitions.
Hyperextension for lower back and upper back
Although this exercise is mostly used for the lower back, there is an easy way to work part of the upper back at the same time. To work the lower back, simply lay face down on either the floor or an exercise mat, your arm should be outstretched in front of you. From here raise your upper body off the ground, as well as your legs; leaving only your abdominal area around your belly button on the ground. Squeeze and hold when you have risen off the ground as far as possible, before returning to being flat on the ground. This is one complete repetition, repeat 10 times for 3 sets. To work the upper back as well, there is one simple alteration to this exercise; when you are at your most raised point, try and bring your shoulders together behind your back. By attempting this, it will squeeze your back muscles together, working the upper back muscles. Relax the arms before returning to the ground. Repeat as previously for each repetition.
Core strength
Having a good, strong core will aid the strengthening of the back, which in turn will reduce back pain. The most simple core exercise is the plank. This is where you are in a press up position, but have elbows and forearms on the ground, keeping a straight line from neck to ankles. Holding this for 30 seconds while squeezing your abdominal muscles is a complete set. This should be repeated 2 further times. Some people may find this too easy, so there are alternatives. Try a plank on the exercise ball. For this you should place your elbows and forearms on the exercise ball, maintaining the straight line between neck and ankles. This will more than likely prove difficult for balance, but try to tense your abdominals to correct this rather than putting your hands down; this will then work your core more. Furthermore many other exercises using the exercise ball will help to work the core.
If you ensure that you exercise your back on a regular basis, then you should prevent any back pain. However, if you have got some pain then doing these exercises, as well as relaxing afterwards should go some way to relieve it!