Back Spasm
Easy Exercises To Prevent Back Spasms
Many individuals are unable to escape the discomfort of back spasms, especially athletes or those that perform physical labor. Although, technically they are nothing more than intermittent, involuntary and quite often prolonged contractions, they can be horribly uncomfortable and painful. Back spasms usually attack the lower back and some experts believe that they are actually your body's reaction to immobilize the spine to prevent any additional injury. Below are exercises to help prevent back spasms.
Pelvic Thrust
This is an effective exercise to strengthen the lower back. Lie down on your back and keep your arms laid either at your side or behind your head. Press the small part of your back into the floor while you tighten your stomach and buttocks muscles simultaneously. Hold this position for around 12 seconds and then return to your original position. Relax for a couple of seconds and then repeat this 12 times.
Knee Raises
If you suffer from back spasms, knee raises are perfect to improve lower back flexibility. Lie on the floor with your legs extended out and then bend your right knee toward your chest. Hold onto it and pull it as close as you can and hold it for 12 seconds. Lower your leg and repeat the entire sequence on your left leg. Complete 10 times on each leg.
Lower Back Extensions
People suffering from back spasms will find this exercise extremely beneficial. Lie on the floor on your stomach, your arms should be at your sides with your hands reaching to your feet and your palms down on the floor. Tighten your neck muscles so you are gazing upward. All you are going to do to perform this exercise is contract the muscles in your lower back so that you gently raise your torso up off of the ground and then slowly ease your trunk down to the floor. Repeat this 12 times, rest and repeat.
Opposite Leg And Arm Lifts
This exercise is great to increase flexibility and strength, both of which are helpful to prevent back spasms. Begin by laying on the floor, face down with your arms and legs extended. Raise your left arm and right leg up off the floor as high as possible and continue to hold this position for at least 12 seconds. Lower and then repeat this sequence with the opposite arm and leg. Repeat this 10 times on each side, rest and repeat.
Back Rounders
Lower back flexibility is necessary to avoid back spasms. Lie on the floor on your back and rest your arms at your sides with your legs extended straight out. Draw your knees to your chest together and grasp under your thighs, raising your head up off the floor. Slowly bring your knees and head as close together as you can without causing pain. Hold this position for 10 seconds and repeat 10 times.
Warrior At The Wall
This exercise will not only do wonderful things for flexibility and strength, it will tighten your bottom as well. Stand relaxed, yet tall with your feet approximately hip width apart with your arms hanging down at your sides and your palms touching your legs. Face a wall and stand approximately three feet away. Bend from your hips, extending your arms so that the tips of your fingers touch the wall in front of you. You should exhale while you do this. Adjust your upper body so that the top half of you is parallel with the floor and hold this position. Inhale and lift your right leg behind you so that it is parallel to the floor behind you. Hold for a count of eight, lower your leg back to the floor and repeat on the opposite side. Repeat this exercise 10 times on each leg.