Pain Exercises

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PAIN EXERCISES

• • Home Page
  • Lower Back Pain Exercise
  • Neck Pain Exercise
  • illnesses That Makes Back Pain
  • Protect your self from back pain!
  • Shoulder Pain Exercise
  • Knee Pain Exercise
  • About Back Pain
  • Back pain questions
  • Simple Back Pain Exercise
  • 100 healty back advice
  • 100 healty back advice 2
  • 100 healty back advice 3
  • 100 healty back advice 4
  • 100 healty back advice 5
  • 100 healty back advice 6
  • Knee Exercise
  • shoulder exercises
  • Exercises for waist pains
  • How Can You Take Care Of Your Waist.
  • Simple Neck Exercises
  • Exercise Advice
  • Rehabilitation after knee replacement Exercises for the knee
  • What should i do for healty back
  • Strength, stamina and stabilizing exercises for back
  • Sex Positions for People with Back Pain

Welcome To Pain Exercises Archive

Lower Back Pain Exercise

You can easly hurt your back by lifting a heavy thing with wrong technique or playing basketball.

These exercises are the general methods of back (waist) pain (lumbago) treatments.
You should apply  this exercises 3 times a day with 10 repetition.
You should apply this exercises respectively given order.
At the beginning dont overload your back.
After the exercise occurence of little and short term pain is not important.However, if the long term(more than 2 hour) and strong pain occurs ,apply to the doctor

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Neck Pain Exercise

15 minutes exercise for healthy neck

Neck exercises are strengthen your neck muscles
Fix the neck position so it increases the movement capacity of your neck
The person who have an operation on neck and uses medical metarial for neck should do these exercises.
Neck exercises relief your shoulder and back
This neck exercise provide a healty and strong  neck.

15 minutes exercise program
you can have a healty neck by making neck exercise  one or two times a day just 15 minutes. You should prefer to do exercise in the mornings.You can divide exercises 2 or 3 so you can apply it at home and job.
You can increase the repeation by the time.
 

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illnesses That Makes Back Pain

Dont underestimate back pain,These illnesses are makes back pain.

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            -Postüral (shape) defect.(skolyoz,kifoz)

            -Metabolic bone illnesses (osteoporoz)

            -Fibrozit sendrom

            -Ankilozan spondilit

            -Tuberculosis

            -Tumours

                                                   -inner organ illneses

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Protect your self from back pain!

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Shoulder Pain Exercise

You can find shoulder exercises here. 16 different metods with pictures.

Do all exercises at least one time a day  with 10 repetition.You can increase or decrese repetion depends ond the stuation.

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Knee Pain Exercise

You can find here 21 exercise to make strong your knee

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About Back Pain

Back pain is common health problem. It's known that 75% of adults have trouble with back pain at least one time in their life.

How back pain occurs?

What should and should not  i do if back pain occurs?

Read article for answers!

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Back pain questions

Read article for answers!

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Simple Back Pain Exercise

Exercises for back
To improve Back,ridge,abdomen muscles; to increase joint and soften tissue elasticity we should keep to do necessary exercises lifelong.
But we should do swimming, walking,biking instead of hard sports which may cause back hernia.There are hundreds of back exercises but we
think that some of them are most important. So we choose 9 of them.If you had back problem or you are potential back pain patient you can do these
exercises. But you should know these below before do it.

• -Back pain exercises must be done in a clean air (if its  possible you can open windows).
• -Back pain exercises should be done in a hard floor.
• -People who has back hernia must not do these exercises if thet are in a period of akut pain.They sould rest insted of back pain exercise.After pain gone tey should apply doctor than they can do these exercises.
• -You must be patient when you start back pain exercises. You can not see any improvement in short term but you can see it in long term.
• -You should increase the exercise plan.Increse the exercise repetion slowly .
• -If a doctor says nothing about it you should do every exercise 5 times a day.After that you shoud increase repetition by adding 5 each month.
• -Avoid instant movements and hard movements.The exercises we choose for you has any risk. You should prefer these exercises.
• -While doing exercises orafter exercise the pain must not be increase.If there is a increase on pain after the exercise and it still exists for 15 minutes you should goto doctor.
• -Ä°f you had back hernia surgery. You should wait 3 weeks after surgery. Than you can start exercises slowly.
   

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100 healty back advice

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100 healty back advice 2

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100 healty back advice 3

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100 healty back advice 4

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100 healty back advice 5

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100 healty back advice 6

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Knee Exercise

Exercises about knee, strenghten your legs, Take a look at 9 exercises about knee.

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shoulder exercises

There are several types of exercises

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Exercises for waist pains

Waist pain exercise methods.

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How Can You Take Care Of Your Waist.

you should know these on your daily life

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Simple Neck Exercises

One very powerful way of controlling your neck pain is to do daily range of motion exercises, putting your neck through full movement several times a day. This prevents stiffness developing and stretches all the attached muscles, making them less vulnerable to sudden demands.

Please note that exercises can make your pain worse as well as better so please consult the simple exercise guidance before getting on with them. If you have any doubts, please consult your physio, other manual therapist or medical practitioner.

Neck extension, Rotation, Side flexions, Neck Retraction (Chicken Tuck), Upper Neck Nodding, Related movements which may be useful

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Exercise Advice

The simple exercises series

This series is meant to give simple guidance on what exercises to do if you have a problem with a certain part of the body.

It is important to get professional advice if you have a serious problem with any part of the body, or a serious underlying condition.

However, there are simple exercises you can safely do for a range of problems often relating to a injury of some kind. If in doubt you should consult your physiotherapist or medical practitioner.

How to do your exercises?

How many should you do?

Pay attention to feedback from your body!

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Rehabilitation after knee replacement Exercises for the knee

Knee replacement is quite different from hip replacement. Walking about and doing normal life is enough
to rehabilitate a hip, but a knee needs a different approach. A knee replacement needs a steady, persistent
approach to exercise, day after day.

To get the best out of your new knee, you need to work!

Exercising the main muscle groups around the knee is very important both before and after having a total
knee replacement.

Exercise regularly, for instance for 10 minutes 6-8 times a day. Do not spend all of your time exercising or
your knee may become inflamed, swollen and painful. It needs a mixture of rest and regular exercise,
which will be to some extent uncomfortable. Taking your painkillers is important here as it will allow you
to exercise and get your knee going.

What are you aiming for?
It is important to be exactly clear what you are trying to achieve, so you can tailor your exercises and
rehabilitation towards this:

 A straight knee
OA knees are often stiff and lose some of their ability to straighten completely as the person
holds them slightly bent for comfort. The knee is less stressed in a slightly bent position so we
choose this when our knee hurts. If we keep this position up for long enough, the bend becomes
permanent and the knee is stiff. The surgeon can correct some of this fixed position in the
operation but there may be more work to do to get the knee completely straight after the
operation.

A strong knee
The main knee muscle on the front of the thigh keeps your knee stable when you put your
weight on it. It pushes you up stairs and out of a chair and allows you to sit down in a controlled
manner. Your muscle must be strong enough to fully straighten your knee under load, right to
the end of the movement. This gives you good knee control for walking.

A good bend
Your knee is designed to bend to at least 120 degrees and it is useful to have a good range of
bending movement. Knees bend to 70 degrees in normal walking and 110 degrees is necessary
to go up and down stairs normally. You can manage with much less bend but it is inconvenient.

 These exercises are for the initial period immediately after the operation and many more exercises could be
appropriate later.

Click Read to see exercises

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What should i do for healty back

Healty back must be strong, active and painless.
You can have healthy back by obeying certain rules.

- Make your ridge and back straight.


-Wrong body position; increase your hump  and back curve

-change your postion frequenly

-Especially pay attention to keep normal your back curve

-Divide loading into 2 hands

-Orginize your movements before

-Dont try to be hero, get help

-Never lift heavy objects

-Dont bend down while trying to get an object from floor,
bend your knees.

Click READ to see all rules

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Strength, stamina and stabilizing exercises for back

Strength, stamina and stabilizing exercises By Dr.Venketa Krishnan (B.P.T)

1. Pelvic tilt

2. Stomach tone ('transverse tummy')

3. Buttock tone (gluteals)

4. Deep stomach muscle tone (stabilizes lower back)

5. Back stabilizer

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Sex Positions for People with Back Pain

Sex is the important point of relation. The sex life of the people who suffers back and neck pain may effect. However pain is never obstacle for sex. You can sex with your partner if you obey particular rules.

Sexual activity problems divided into 3 group
 First one is may be the more important one; Emotional and psychologycal dimension of the sex
 
 Second one is the anatomic and phisyolgic wholeness. The nerve connections which goes from brain to sexual organs must be ok, hormonal activiy must be balanced and sexual organsmust have efficient blood pressure. Diabetis, hormonal disorder, heart and vein ilnesses, prostate,spinal cord sendrome can effect this wholeness.
 

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