Lower Back Pain Exercises - A Guide
The majority of people who suffer with back pain are hesitant to exercise.
The most common reason for back pain in adults is mainly the overuse of the back and muscle injury.
Most people fail to realise that majority of back pain can easily be prevented by strengthening your back muscles.
In addition to this, exercises can help lower the severity of pain it occurs, and also promotes a quicker recovery.
If, on the other hand, you have an extreme case of lower back pain, you may wish to treat this first before taking on any exercise regimen in order to strengthen your back.
You can place ice on the area that is causing the pain, you may consider avoiding activities or certain body positions that may trigger or worsen your pain, and you may even take non-prescription pain killers if needed.
After your pain dies down, you may begin light exercises that strengthen and stretch your back, abdominal muscles, and legs.
These exercises can easily be carried out in the comfort of your own home, and without need of any expensive specialized equipment.
Below are a number of exercises that can aid alleviate or prevent pain: - Aerobic exercises: help by strengthening your heart and lungs, promotes efficient delivery of oxygen-rich blood to your muscles and other tissues around your body.
Examples of exercises you can easily do include walking and swimming.
- Strengthening exercises: help make your back, abdominal, and leg muscles more resistant to strain or injury, which may be the cause of back pain.
These muscles are also responsible for supporting your spine, so if you have a strong spinal support, you are less prone to contracting spinal disc injury, which may be another potential cause of lower pain.
- Stretching exercises: make your muscles more flexible and less susceptible to injury.
However, some motions can make your pain worse instead.
You may find that one or more of these exercises can aggravate your pain:
Thus, you should try becoming more active and try out some gentle exercises which are within your tolerance level.
Keep in mind that physical inactivity causes your muscles to lose their strength and flexibility, and all these factors lead to more pain.
So, try to keep as active as possible!
The most common reason for back pain in adults is mainly the overuse of the back and muscle injury.
Most people fail to realise that majority of back pain can easily be prevented by strengthening your back muscles.
In addition to this, exercises can help lower the severity of pain it occurs, and also promotes a quicker recovery.
If, on the other hand, you have an extreme case of lower back pain, you may wish to treat this first before taking on any exercise regimen in order to strengthen your back.
You can place ice on the area that is causing the pain, you may consider avoiding activities or certain body positions that may trigger or worsen your pain, and you may even take non-prescription pain killers if needed.
After your pain dies down, you may begin light exercises that strengthen and stretch your back, abdominal muscles, and legs.
These exercises can easily be carried out in the comfort of your own home, and without need of any expensive specialized equipment.
Below are a number of exercises that can aid alleviate or prevent pain: - Aerobic exercises: help by strengthening your heart and lungs, promotes efficient delivery of oxygen-rich blood to your muscles and other tissues around your body.
Examples of exercises you can easily do include walking and swimming.
- Strengthening exercises: help make your back, abdominal, and leg muscles more resistant to strain or injury, which may be the cause of back pain.
These muscles are also responsible for supporting your spine, so if you have a strong spinal support, you are less prone to contracting spinal disc injury, which may be another potential cause of lower pain.
- Stretching exercises: make your muscles more flexible and less susceptible to injury.
However, some motions can make your pain worse instead.
You may find that one or more of these exercises can aggravate your pain:
- Sit-ups that keep your legs extended
- Flexed leg sit-ups, if you have an acute case of back pain
- Leg lifts, where you lift both of your legs while you lie on your back
- Lifting weights above waist-level, for instance, bicep curls or standing military press
- Bending down to touch your toes
Thus, you should try becoming more active and try out some gentle exercises which are within your tolerance level.
Keep in mind that physical inactivity causes your muscles to lose their strength and flexibility, and all these factors lead to more pain.
So, try to keep as active as possible!
