Friday, April 08, 2011

Back pain hurts!


If you are over 40, you could wake up with back clenches that hurt like mad or chronic aching back.

This is often made worse by going outside (say in spring) and doing a lot of gardening, ball playing or horseback riding.

The key to avoiding this buzzkill is strong back muscles, according to Charles Friedman, DO, pain management specialist at Pain Relief Centers in Pinellas Park, FL. Check out www.pinellaspain.com.

He recommends the Press Up..Lie on your stomach, forearms supporting your body. Press elbows into the floor, raising your upper back without using the back muscles. Keep your hips and pelvis on the floor. Hold for 15-30 secs, then lower.

Another one is the Knee to Chest. Lie on your back, feet flat on floor, knees bent. Bring one knee up to your chest, keeping lower back pressed to floor. Hold 15-30 secs. Repeat on other leg.

Also, Friedman recommends walking 2-3 miles a few times a week. Water exercises are good. The ellipical, stationary bike and stair stepper are also OK for backs.

No-nos:

Situps with straight legs.
Bent situps when you have back pain. Lying on stomach and lifting extended legs.
Toe touches while standing.

OK—now a one anna two…

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