Best Exercises for Boxing Back Pain

Back pain -- especially lower back pain -- is an excruciating problem for many adults. If you struggle with recurring back pain, you should follow your doctor's advice for proper treatment. In many cases, however, your doctor may recommend that you attempt to strengthen your core muscles to better protect your back, according to the Mayo Clinic. Since boxers rely heavily on powerful cores to throw punches, many of the same exercises a boxer uses to target these muscles may be beneficial to you in reducing your back pain.
Situp Punches
A common core strengthening exercise used by many boxers is situp punches. Lie on the floor in front of a heavy bag, gripping the bottom of the bag between your knees or feet. Perform an ordinary situp so that you are leaning close to the bag at the top of the motion; before returning to the starting position, throw a punch to the bag. On the next rep, throw a punch with the opposite hand. This will target many different core muscles at one time. For an added challenge, throw a punch with each hand between each situp.
Partner Rotations
Another effective core exercise is performed with a partner mirroring your movements. Sit back-to-back with your partner with both your back straight and your feet planted on the floor to drive you together. Hold a medicine ball at chest level in both hands, then rotate your core and hand the ball to your partner. Your partner rotates the opposite direction, rotating the ball in a complete circle around you both and handing it back to you. The American Council on Exercise recommends that you reverse the direction of the movement after a set number of reps to work your core completely.
Supermans
Perform supermans simply by lying face down on a mat with your arms straight above your head. Flexing the muscles of your lower back, raise your legs, arms and chest off the ground. Only your stomach should still be in contact with the ground. Hold the position for several seconds, relax and repeat.
Blast Series
Blast drills are extremely effective for both core strength and cardiovascular conditioning. Several possible variations of the drill exist; in the most common, you should simply stand in front of a heavy bag and throw straight punches as fast as possible, alternating left and right hands. To work your core differently, stand closer to the bag and alternate left and right hooks, instead of straights. Make sure you pivot fully through each punch. If you are not actually trained in boxing, make sure you practice under the supervision of a qualified boxing coach.

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Posted in: Back Pain,Boxing Exercises

4 Effective Stretches for Back Pain

It may seem counterintuitive to move around when your back hurts, but strong back muscles help speed recovery and prevent further injury. FamilyDoctor.org recommends no more than a day or two of rest if your back is hurt. Stretching exercises can strengthen back muscles and relieve pain. Repeat exercises five to 10 times, two to three times a day. If your back pain is severe see a doctor, as it may be a symptom of a serious problem.
Neck Stretch
Pain in the back can cause pain in the neck as well. Stretching can ease tightness and loosen muscles in the neck, shoulders and upper back. With a straight back, tilt your head forward and reach for your chest with your chin. Bring your head back up slowly, and then bend your neck to the side reaching for your shoulder with your ear. Repeat on the other side.
Rocking
Get down in a kneeling position, with your knees slightly apart and hands under your shoulders. Keep your palms on the floor, and rock back until your buttocks touch your heels and your arms are stretched to the front. Your back should be rounded. Hold this stretch for a few seconds, then return to kneeling. Drop your abdomen until your legs are flat on the floor and your arms are in a push-up position. Hold, then return to kneeling.
Stretch and Release
With a straight back, reach your arms straight up over your head and lift your shoulders. Hold, then bring your arms back down. Bend over from the waist, reaching for your toes. Stop at the point where it becomes uncomfortable. Slowly straighten, curling your back up so that your neck and head are the last to straighten. To perform this stretch you can stand, with feet shoulder-width apart, or sit, with feet flat on the floor.
Hamstring Stretch
When the back of the thighs are tight, more stress is put on the lower back. Lie down on the floor with your legs fully extended. Bring one leg up without bending your knee by placing your hands behind the knee and gently pulling. Repeat with the other leg. If that is too difficult, try looping a towel around your ankle and pulling on that to bring your leg up. You can also perform this stretch while sitting on a chair. Place another chair across from you, rest one leg on the chair and reach your hands toward your toes. Repeat with the other leg.

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Posted in: Back Pain,Exercise and Fitness,Get Fit,Stretching Exercises