6 Back exercises for women with back pain has somehow become a very common problem; why only women, even many men complain of back pain—chronic, acute or severe. Back pain, in general, points to lower back pain, and it is something that has put many people under restrictive movements and medication (if not heavy medication).
Surprisingly, once a person is off the medicine, the back pain returns… sooner or later. I have, till date, not heard anyone telling me, “Thank God, I am cured of my lower back pain, and it is 5 years now. I have no problem.”
Women somehow get along with back pain as if it is a part of their life, and will only visit a doctor/physician when the pain becomes worst and unbearable. Please don’t do it—once you feel back pain or lower back pain creeping in, please start exercising; also, consult a doctor. At least, exercises would help you a lot.
There are many exercises to prevent lower back pain. If you schedule 10 to 15 minute of your time daily—morning, noon or evening—and perform the exercises Monday through Friday, I am sure you will start getting results. PLEASE NOTE that you will give your back or lower back complete rest on Saturdays and Sundays.
There are a few precautions to be taken by women with back pain. You will not:
- pick up anything heavy.
- put stress on your back while exercising.
- try to hurry up and finish an exercise.
- bend down suddenly.
- twist your body (from core) with jerky movement.
- be totally dependent on medicines.
- sit in one posture for long.
- move about unnecessarily.
What you will do is:
- control your unhealthy lifestyle and unhealthy eating habits.
- avoid eating sour foods, etc.
- keep your back straight while sitting, and do not stretch the back unnecessarily.
Back exercises (read THIS article), in general, that would tackle your back pain are swimming, strength training (under strict guidance), pilates, yoga.
The exercises that you are going to totally avoid doing are:
- sit ups
- leg lifts
- toe touches
Back Exercises for Women with Back Pain
There are many back exercises that would help you with your back pain. Some of the best ones are:
Back Exercises for Women with Back Pain #1: Wall Sit
Back Exercises for Women with Back Pain #2: Hamstring Towel PNF Stretch
Instead of the rope used in the video, use towel to start with. If you are already used to this exercise, then you can use rope, or resistance band.
Back Exercises for Women with Back Pain #3: One Knee to Chest
Back Exercises for Women with Back Pain #4: Elbow Cobra
Back Exercises for Women with Back Pain #5: Swiss Ball Stabilization
Back Exercises for Women with Back Pain #6: Hip Bridge
These back exercises for women with back pain are excellent to start with. If you are not used to exercising, please take help of trained fitness personnel who will guide you step by step.
All the best.