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Exercise Combinations Suited For Back Injury Recovery While Providing Cardiovascular Benefits

This is an article pointing out exercise routines that can double up as back recovery workouts. In addition the workouts provide cardio benefits. This article highlights the importance of stretching, walking, jogging, back workouts on exercise balls and combining them with strengthening workouts for the rest of your body without using weights.

Back pain recovery can be a long process depending on the severity of your injury.  It is important to exercise and keep your back in motion to help your recovery become a success.  Ask for a recommendation from your doctor or chiropractor.  As soon as the worst of your acute pain has eased, you can start out your initial recovery by wearing an approved back brace.  Not exercising can make your back pain worse.  

After a proper stretching routine, make sure you have a well fitted running shoe with Dr. Scholl’s P.R.O. Inserts, which specifically help take away shock from the back.  Apply a pain relief gel such as BENGAY to your back.  Start off by taking a walk medium paced walk through non-concrete surfaces such as grass or a rubber running track.  You could also do a five to ten minute jog interval with your back brace on.  Avoid going for too long without sitting down or lying down.  If the walk or jog is too painful for your back, then try a few minutes on an elliptical machine.  After your cardio warm up, make sure you stretch your back again.  By this time, the BENGAY works with the sweat you have built by starting out with cardio, in turn reducing the amount of pain you are feeling during the workout.  

You can do a few exercises on an exercise ball, as long as you do not feel pain in your lower back while going through the motions.  Start out with back extensions, and perform the exercise for 15 reps.  After your first set, immediately perform pushups either with your feet on the exercise ball, or perform the pushups on the mat below your exercise ball.  Do as many reps as you can until failure.  After you are done with the pushups, take a break for a minute, then repeat the process.  Use natural resistance instead of weights initially when performing any of these exercises. 

Another good super set is a plank exercise and calf raises.  Hold the plank position for as long as you can, preferably at least for a minute, whether you can do the full motion for the entire time or if you need to take breaks and lower your knees to the ground.  Then, stand up onto an elevated surface and do twenty calf raises.  Repeat the same super set three times.  

A third exercise combination you can try is the Rear Deltoid Fly on the exercise ball.  Again, perform this exercise without weights.  Do 15 to 20 reps.  Then, switch to the Cat Stretch Exercise.  Perform 10 to 12 reps of the Cat Stretch Exercise. Take a 30 second break, and then repeat for three sets.  

None of these combinations are extreme workouts unless you add weights to the routine.  That is only recommended when you are recovered from your injury.  In the meantime, these supersets and warm up routines will help you get a little extra cardio in your back recovery workouts, preparing you better for when you are able to fully exercise again.  

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Comments (3)

These are outstanding tips.  Excellent work.

Great tips and Dr. Scholl's has some great stuff!

I have had 30 years of back pain. I know with experience that backs recovery better with proper excerise. Your article is very informative and I will use your tips.

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