This article is one of a series covering back pain — causes, symptoms, and the treatments we use at Back and Body Medical in Midtown Manhattan. For the complete overview, see the full guide:
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New York Back Pain Exercise
It is hard to completely prevent low back pain (lbp), but New York back pain exercise shows that those who regularly exercise are at much less of a risk. In shape adults who develop back pain may experience it less often, at a reduced rate, and for a shorter amount of time than a person with a sedentary lifestyle.
When thinking of exercise, you may ask the question, which exercise is the best? The most basic answer is a mix of different activities that seem most appealing to you. Some of these may include: walking, walk/run combinations, running/jogging, bicycling, swimming/water aerobics, yoga, pilates, core strengthening, balance exercises, tennis, basketball, golfing, etc.
New York back pain exercise has found that certain exercises that will help your lbp are usually individualized to what feels best to you. As an example, try leaning forward and touching your toes. Does that create a feel good stretch or pain? If it feels good, then use that in your exercises. Some exercises you can use for this circumstance would be: posterior pelvic tilts (flatten your low back by rocking your pelvis forward); single and double knee to chest; and bending forward from a chair (as if to touch the floor).
If bending forwards doesn’t feel good, try a different position. In this case, try bending backwards or in another direction. Extension biased exercises will fit this situation. Some examples are: standing back extensions (place your hands behind the low back and bend backward); prone “press-ups” (lift the chest off the floor while keeping the pelvis down); and laying back-first over a Bosu- or Gym-ball.
New York back pain exercise also wants you to know that pelvic dysfunction and core weakness can contribute to lbp. Some exercises to try if this is your situation would be: abdominal crunches (bend one knee, place your hands behind your low back, and raise the breast bone toward the ceiling only a few inches and hold); front and side planks (start from the knees if necessary); supine bridges (supine, knees bent, lift the buttocks off the floor); “bird-dog” (kneel on all fours and raise the opposite leg and arm, keep good form, and alternate); and the “dead-bug” (on your back, bend the hips and knees at 90 degrees with your arms reaching toward the ceiling; slowly lower your right arm and left leg and return them to their starting position; repeat with the other arm/leg). When you lift, bend the knees and hips but NOT your low back; keep weights close to you and lift with your legs. Do not attempt lifts that you know are too heavy.
If you have low back pain, try some New York back pain exercise but if it is too much, it is better to look into chiropractic care along with performing these exercises.
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Dr Shan Sivendra MD is the founder and medical director of Back and Body Medical in Midtown Manhattan. A board-certified medical doctor, certified acupuncturist, and Director of House Physicians at St. Barnabas Medical Center, Dr Sivendra has been practicing in New York since 1995.
He completed his residency in Internal Medicine at Saint Barnabas Medical Center (affiliated with Mount Sinai School of Medicine) and received the Resident Research Award for three consecutive years.
Dr Sivendra has a background spanning internal medicine, pain management, and conservative spine rehabilitation, and was licensed in both the US and the UK.
At Back and Body Medical, he leads a multidisciplinary team of chiropractors, physical therapists, and acupuncturists dedicated to helping patients recover from pain without surgery or unnecessary medication.
Further Reading: Back Pain