Back Pain?

Is there an exercise I can do anywhere, anytime, to relieve lower-back pain? This is usually the question ask of many person who experience this back pain.

For a sudden onset of back pain, your best bet is ice and lower-impact exercise, such as walking. But chronic back pain must be dealth with at its source: connective-tissue failure that leads to atrophy of your back’s rotator muscles. These fibers, the multifidus and rotator muscles, are the deepest muscles supporting out lumbar spine joints. Gradually, the muscles around the spine lose their strength because they’re inhibited by pain, says Neil Chasan, a physical therapist in Bellevue, Washington. Engage these muscles with exercise that make you rotate your torso in a limited range of motion. Chasan suggests the following.

Grab a 5- or 10- pound weight plate (or, say, a dictionary) and hold it to your chest, arms crossed. Stand with your feet shoulder-width apart, bend slightly at the knees, and lean forward about as much as you would in a golf stance (1). Without arching your back, turn rapidly from side to side, no more than 30 degrees each way (2), (3). You should be able to keep this up pain-free for 3 to 5 minutes. This is an exercise you can do every day.

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