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Do’s and Don’ts of Lower-Back Pain Exercises
5. Straighten up.
Slumping and slouching are often a culprit in back pain symptoms, especially among overweight or obese women, says LynnAnn Covell, a physical therapist and senior fitness specialist at Green Mountain at Fox Run, a women’s weight-loss center in Vermont.
“The pelvis can tilt to stabilize additional weight on the skeletal system, causing lower-back muscles to tighten,” she says.
Tip:If you slouch, practice good posture. Align your spine a few times a day by standing straight, lining up head, shoulders, hips, knees and feet. This helps alleviate tension when you have lower-back pain, Covell says.
And wear shorter-heeled shoes.
“Wearing high heels may also contribute to an unstable postural alignment,” she adds.
6. Don’t skip your warm-up.
Many back pain issues occur when we suddenly put pressure on the spine without warming up, says Covell.
“Before attempting activities such as resistance exercises or working in the garden, perform some simple stretches.”
Tip:One good pre-activity stretch is a yoga move called the cat-cow: Start on your hands and knees with your back straight and your head and neck in line. On an inhale, drop your belly toward the ground and look up toward the ceiling (cow pose). On an exhale, tuck in your stomach, arch your back and lower your head to your chest (cat pose). Do it gently, and stop if you feel any pain.
And, beforeanyexercise, warm up for 5 to 10 minutes with a low-level cardio routine (such as walking). This gets blood circulating and may help you avoid injury or worsened back issues over time.
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