EXERCISES

Exercises for Fibromyalgia


Minimize Pain, Maximize Results, and Take Back Your LifeFibromyalgia is a debilitating condition, yet medical opinions are divided as to its cause and how it should be treated. Is it a neurological or a physical ailment? Should you treat the muscles or the mind? The correct answer is to treat both. Improving overall fitness while reducing anxiety and stress is the key to reducing your fibromyalgia symptoms and improving your daily functioning. Exercises for Fibromyalgia is tailored to improve your fitness and energy levels without strain or stiffness. With a focus on exercises designed to relieve pain and improve sleep for fibromyalgia sufferers, you will find yourself feeling better each day, as your strength increases and your soreness decreases. Combined with effective techniques proven to relieve stress and improve your sleep habits, Exercises for Fibromyalgia makes sure your mind and body both benefit from a healthy lifestyle. Exercises for Fibromyalgia also includes:- An overview of living with fibromyalgia and the benefits of exercise- Clear, informative pictures of safe, effective exercises- Detailed instructions on how to perform each exercise- A complete exercise approach to reduce stress and improve fitness- A training log to track progressHaving fibromyalgia doesn?t mean having to give up doing the things you love, or having to live with aches and pains for the rest of your life.

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Most people who suffer from lower back pain have this misconception that they need plenty of rest and refrain from activity for some time. In fact resting, especially on bed, is not desirable. If you do not experience any other serious medical conditions, other than back pain, then you should stay active.

You should be able to start exercising when you no longer feel any acute pain. Lower back pain exercises will help you to recover and also prevent from future back pain. Right types of exercises will:

Improve your posture
Improve flexibility and strengthen your back
Reduce weight
Prevent falls

A complete Lower Back Pain Exercises program includes:

Low impact aerobic activity such as swimming, walking and bicycling to improve blood flow and help speed up recovery and maintain your health.
Strengthening exercises for your back, stomach, and leg muscles.
Stretching exercises to condition your muscles and supporting tissues to be more flexible
Yoga, Pilates and Tai Chi combines low-impact movement and meditation. These are very helpful in preventing recurrences of lower back pain as they are designed to achieve a physical and mental balance.

Exercises for Lower Back Pain

Partial crunches strengthen the abdominal muscles

Lay your back on the floor with knees bent and shoulders raised slightly. Exhale as you raise your shoulders, and inhale on the way down. Do this slowly 8 – 10 times with the arms across the chest or hands behind your neck. Do not pull your neck up with your arms. Gradually increase the number of repetitions as you get physically stronger. This exercise strengthens your back and stomach.

Pelvic Tilts

Lie on your back, bend your knees, and keep your feet flat on the floor.

Press your lower back into the floor. Tighten your buttocks muscles.

Hold for five second while inhaling and out smoothly while exhaling. When you are comfortable with this exercise, hold your breath for 10 seconds and put your feet farther away from your body.

 

Wall Sits

Stand with your back against a wall with your feet apart at shoulder width and about one foot from the wall. Slide your back down slowly until your thighs are parallel to the ground.

Your back must be against the wall at all times. Hold the position for 20 to 30 seconds and then slide your back up the wall. Repeat this process 5 to 8 times, depending on your fitness level. Increase your hold time by 5 to 10 seconds as you are more comfortable.

Assisted Hamstring Stretches

Use a rope, belt or a piece of towel to assist you in this exercise. Lie on your back with legs extended. Raise the leg that is wrapped with the towel into the air and straighten the knee. Pull the towel so that your toes bend towards your face. If you do not feel the stretch on your hamstring, pull harder and raise your leg higher. Hold for about 10 to 15 seconds. Repeat 3 times for each leg.

Press-up Back Extension

Lie on your stomach with your forearms supporting your body. Push your hands downwards to raise your shoulders. Relax your stomach and allow your back to arch slightly. Make sure your hips and pelvis remain on the floor. Hold for 10 to 20 seconds, and then relax. Repeat 3 times.

Knee to Chest

Lie on your back with knees bent and feet flat on the floor. Gently bring one knee up to your chest until you feel the stretch in your lower back. Keep the other foot either flat on the floor or extended. Hold for 10 to 20 seconds. Switch leg and repeat the process a few times.

Bridging

Lie on your back with knees bent and your feet either flat or heels on the floor. Tighten your abdominal muscles and squeeze your buttocks. Raise your hips off the floor until your shoulders, hips and knees are in a straight line. Hold for 10 seconds and then slowly lower your hips to the floor and relax.  Repeat about 10 times. Use your hands to balance your body and avoid pressing downwards to help with the lift. Use only your shoulders and feet for the downward force.

Bird Dog

Kneel on the floor with both hands firmly placed apart about shoulder-width. Tighten your abdominal muscles, lift and extend one hand and the opposite leg while balancing on the other hand and knee. Hold for 10 seconds then return to hands and knees on ground position. Repeat using the other hand and leg. Do 5 repeats on alternate hands and knees.

9. Cat and camel

Kneel down on all fours and keep your head straight so that you are staring at the floor. Exhale and slowly turn your face                  toward the ceiling while allowing your lower back to “sag” slowly into an arch. Do not force it down. Inhale and then arch your                 back in the opposite direction by contracting your lower abdominal muscles as you lower the top of your head toward the                 floor. All motion should be initiated and controlled by your lower back. Repeat three times in each direction.
 

Hip Roll

Lie flat on your back with your knees bent and your feet flat on the floor. Fold your hands across your chest or flat on the floor at your sides.Roll your knees to the left until they touch the floor, without moving your upper body. Hold for 3 seconds.

Return to starting position and do the same movement to your right this time. Do about 10-15 reps for each side.

Select five exercises to do per session and the other 5 the next. Rotate them on subsequent days. All the exercises should be done on a firm but soft surface, like a yoga mat or carpet. If you feel any pain, stop immediately.

A physiotherapist can help you to decide when and what stretching and strengthening exercises are appropriate and how to do them.

You should refrain from participating in these activities during recovery:

Golf
Contact sports
Racquet sports
Jogging
Dancing
Weight lifting
Sit-ups
Toe touches while standing
Leg Lifts (Lifting both legs while lying on your back).

Ask your doctor or physical therapist whether there are additional exercises that will work best for you.

Repetition of the lower back pain exercises will help you increase flexibility, build endurance, and strengthen specific muscles to support your spine.  These exercises will expedite your return to normal work and social activities. The positive benefits of exercise not only improve strength and flexibility but also change and enhance your attitudes toward your disability and pain.

Jack Woo is a full time blogger with special interest in healthcare and focus on back pain treatment.

Website: http://backpain-treatment.net/

 

Related Back Pain Articles

Back pain is a very common complaint and most of them come from sprains and strains caused by stressful movements, lifting something without using proper techniques or due to a sudden twisting motion. There are many possible causes of back pain. Conditions such as osteoporosis, sciatica, herniated disc, nerve root pressure, spinal stenosis, arthritis, degenerative disc disease, changes in facet joints, myofascial pain, ligament laxity, Intra-abdominal causes, and piriformis syndrome are to name just a few of them.

While in some cases exercises, stretching, meditation and yoga, acupuncture, and massage can provide back pain relief, severe back pain can be treated with Nesfield Treatment, back surgery, extensive back pain therapy, and prescriptions for pain medications. Those of you who have lived in chronic pain for a long time and are wondering whether your backache can be prevented or even better, be cured, you may consider Dr Richard Stuckey. Dr Stuckey has been treating chronic back and neck pain for 30 years. He provides simple, safe, and effective back pain treatment. Dr Stuckey is a renowned back pain specialist who specialises in offering quick and permanent back pain relief to his patients. At Border Medical Clinic, two specific therapies are used for two different types of back pain. For muscular back pain treatment Neuromyotomy, also called Nesfield’s Treatment, is used. For back pain caused by laxity of ligaments, Prolotherapy is used. Both these treatments are safe procedures for treating severe back pain and chronic back pain and guarantee the best possible results to the patients. Back pain exercises are very significant for the cure of back pain and the strengthening of back muscles.

These exercises should be recommended by an orthopedic surgeon or the physiotherapist and need to be carried out regularly in the correct manner, in order to derive maximum benefit. The doctors recommend different types of back pain exercises and back pain therapy depending upon the situation of a patient. Some of the commonly recommended exercises are walking, swimming, biking and aerobic exercises. An individual must look for proper guidance before taking up any exercise for the treatment of back-related problems. There are a lot of advantages that one can derive out of back pain exercises. They relieve short term back pain effectively and quickly and reduce the risks of the frequency and magnitude of chronic back pain. The back pain exercises help to stretch the tight muscles and help in strengthening the weak muscles. If you want to know more about back pain exercises or back pain therapy, please visit www.drstuckey.com.au

An Author is an Contributor writer for the website and plays major role for the website – Back Pain Relief, Back Pain Causes

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