7 Outstanding Whole Body Vibration Exercises Which Help Lower Back Pain
According to a National Health Survey by the Australian Bureau of Statistics, an average of about 3 million Australians suffer from back problems, making up around 13% of the population, with 70-90% of Australians suffering from lower back pain at some point in their lives.
Although lower back pain is commonly known as the main back problems, these conditions can also affect:
The cervical spine and neck
The thoracic spine (upper back) or the sacrum and tailbone
Causing symptoms such as pain in the respective back area, tingling or weakness of the muscles and numbness of the affected regions.
If the back problems are caused by injuries of the nerves or by excessive pressure on a segment of the spinal nerves attached to the spinal cord, the pain can sometimes become extremely severe and can also interfere with your ability to move and perform even routine tasks.
In addition, if the back pain is caused by a degenerated disc, it can eventually lead to stiffness and pain not only in the back but also in legs or the entire lower body.
Back pain can also be caused by bone, joint and muscle injuries, and can result from diseases such as:
As well as from conditions that affect one’s posture, and from genetic conditions. Older people, those who smoke or are overweight, as well as sedentary people and those who lift heavy weights or practice sports that put a lot of pressure on the spine and back are more susceptive to suffer from back pain.
Most of the time, if the back pain originates in the upper back, it is caused by a direct injury or by overstretched tendons or ligaments, and if it affects the lower back, it’s most probably the result of lifting heavy, overstretching the muscles, or maintaining poor posture.
Whole Body Vibration Machines Help Relieve Back Pain
Even though back pain is not a life threatening condition in most cases, chronic back pain that lasts for more than three months can become very disturbing and can even reduce one’s quality of life significantly.
This type of back pain can signal a more drastic underlying health problem, and left untreated can eventually lead to severe consequences.
Exercises completed on a Whole Body Vibration Machine at a low to moderate intensity can help in improving posture, reducing muscle stiffness and improving flexibility, so they can be efficient in reducing lower back pain as well.
Below are seven exercises you can do on a vibrating platform if you suffer from back pain and want to manage this condition organically.
1. REVERSE / MODIFIED PUSH-UPS WITH A WHOLE BODY VIBRATION MACHINE
Although the focal point here is on shoulders, upper arms and chest, the back muscles are also engaged, this exercise being great for working the entire body.
Our Whole Body Vibration Machine Experts suggest that you set the machine at a higher frequency and keep your feet closer to the platform’s edges if you want more stimulation. You can also try and bring the feet closer to the center to reduce the amplitude and select a lower frequency for a less intense exercise on the Whole Body Vibration Machine.
2. PLANKS WITH A WHOLE BODY VIBRATION MACHINE
Another great exercise that is really beneficial for the core is the plank, regular or oblique, this position allowing you to target the abdominal muscles and the back area at the same time.
It’s a brutal exercise but has incredible effects on posture and helps in building a slimmer midsection and a more defined waist area.
3. BASIC STANCE WITH A WHOLE BODY VIBRATION MACHINE
A less demanding exercise is the basic stance, which can be more intense if you choose a higher frequency, or more like a massage, for a lower G-force and amplitude.
This exercise targets the legs, buttocks and core area, being outstanding for your abdomen and back muscles.
4. LOWER BACK EXTENSIONS WITH A WHOLE BODY VIBRATION MACHINE
Our whole body vibration experts recommend that you stand on the whole body vibration machine with feet at #1 and set the frequency at 12 Hz. Next, extend the arms overhead and elongate your back to stretch the back muscles and relax the spine.
Hold for 10 seconds, then return to the initial position hold for 3-4 seconds. Repeat the exercise for one minute.
5. LATERAL RAISES WITH A WHOLE BODY VIBRATION MACHINE
A move that targets the shoulders but works the upper body as well, the lateral raise can be done by using the elastic bands delivered with a Whole Body Vibration Machine.
You can also alternate this exercise with biceps curls and triceps extensions for a fast Whole Body Vibration Machine upper body circuit, or simply stand on the Whole Body Vibration Machine for 1 minute and do classical lateral raises.
6. CAT & CAMEL WITH A WHOLE BODY VIBRATION MACHINE
Kneel in front of the platform and place your hands on the Whole Body Vibration Machine, palms facing down. Keep the back straight and engage the abdominal muscles. Frequency should be set at
12 Hz. Round your back up toward the ceiling, so as to stretch the back muscles, and hold this stretch for 1-2 seconds.
Return to the beginning position with a flat back, then let your back sway by lifting the buttocks toward the ceiling and relaxing the abdominal muscles.
Hold for 1-2 seconds and repeat the entire sequence for 1 minute.
7. LOWER BACK ROTATIONS WITH A WHOLE BODY VIBRATION MACHINE
Stand on the Whole Body Vibration Machine in the basic stance, with feet at #2, legs extended and back straight. Set the frequency to 12 Hz and bring your hands towards the chest.
Rotate your torso to the right side, moving only from the waist. Hold for 1-2 seconds, then slowly return to the initial position and rotate to the left side. Repeat the exercise for one minute.
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