According to Johns Hopkins Medicine Health Library, exercises that strengthen the back and abdominal muscles can alleviate the symptoms of a compressed vertebra. The exercises should be performed under the supervision of a physician or physical therapist who can ensure the exercises are done safely.Continue Reading
Exercises that strengthen abdominal muscles include the pelvic tilt and trunk curl, according to Spine-Health. To perform a pelvic tilt, a person lies on her back with her knees bent, feet parallel on the floor and arms to the side. She pulls her navel to her spine and holds that pose for five seconds. For trunk curls, a person also begins by lying on the floor with her knees bent. She crosses her arms over her chest, and then uses her upper abdominal muscles to raise her chest slightly, about 15 degrees. She holds that pose for five seconds and then lowers her trunk to the floor.
An exercise that strengthens the back muscles is the arm and leg raise, states Spine-Health. A person begins on her hands and knees, with the hands directly below the shoulders and the knees directly below the hips. She slowly raises her left leg, straightens it at hip level, and then raises her right arm to shoulder level, keeping her back straight without arching. She holds the pose for five seconds, lowers her leg and arm, and then repeats the pose with the right leg and left arm.Learn more about Exercise
The Epley maneuver and half-somersault maneuver are exercises that help reduce benign paroxysmal positional vertigo, according to WebMD. The exercises work by repositioning the calcium crystals in the ear. Before performing these exercises, individuals should visit their doctors to determine which ear is affected.Full Answer >
Partial crunches and wall sits make good exercises for back pain because they strengthen the back, stomach, and leg muscles and support the spine, explains WebMD. A pelvic tilt is done by lying on the back with knees bent and contracting the stomach muscles, pushing the back into the floor.Full Answer >
Examples of exercises that help tone the back muscles include shrugs, cable rows, pull-ups and dead lifts. Toning exercises have the best results with eight to 15 reps, according to Jeffrey Rice, an American Council on Education-accredited personal trainer.Full Answer >
Individuals can attempt to prevent hip flexor injuries by counterbalancing abdominal exercises with exercises that help to extend the back, according to ACTIVE.com. It also helps to stretch the hip flexors after sitting for a few hours or after intense activities such as running or sprinting. People can also prevent hip flexor injuries by halting activity when a tight or burning sensation is felt from the upper part of the legs.Full Answer >