Lower Back Pain Exercise
Pain to the lower back commonly occurs when you have been heedlessly straining the bones, muscles, and other soft tissues around your spine. It could range from a slight discomfort to excruciating pain that could prevent a person from walking or even standing.
Even so, therapists and other healthcare professionals frequently recommend lower back pain exercises to treat the symptoms of the condition.
Staying active is one of the best methods of preventing lower back pain. Performing lower back pain exercises on a regular basis can minimize problems with your back. Often, the reason why you experience back pains is because of muscle weakness due to inactivity or disuse.
The muscles, joints, and ligaments around your spine lose their natural flexibility as a result, leading to painful episodes when you suddenly put strain on these same muscles. However, if you regularly observe lower back pain exercises, then you give your back, stomach, hips and thighs muscle an opportunity to strengthen and become more flexible.
There are, of course, other ways of keeping your body well-conditioned and staying active. Some people do recreational activities, such as running, walking, bike riding, and swimming, to keep themselves in good physical conditions.
But in addition to these conditioning activities, there are also specific lower back pain exercises that are directed toward the development of your back, stomach, hip and thigh muscles.
Reminder: Before you begin any lower back pain exercise program, discuss the mechanics of the routines involved with your doctor. Additionally, do a few warm-up or stretching exercises before tackling any lower back pain exercise program. Warm-ups will help you condition your body and prevent the risk of injury that may arise while exercising.
Hamstring Exercises for Lower Back Pain
It seems that a poor hamstring muscle condition is a factor for lower back pain. When hamstrings are too rigid and inelastic, they make your lower back muscles do the most work. Bending over, stretching your legs out front, running in leaps, all these activities involve the hamstring.
The lower back pain exercises involving the hamstring are running and short sprints. While producing sweat, you also work on your hamstring muscles (not to mention other muscle groups of your body). Therefore it is really a good idea to go out running once in a while. Benefits you can get while doing a good 15 minute run are many.
Stretching and bending exercises is also a good way to work out your hamstring muscles. For maximum effect, apply pressure on lengthening the hamstring such as bending forward or stretching your legs in front of you. The exercise should take at least 30 – 45 seconds and should be done in two sets for each day. During the regimen, avoid stretching or bending too fast. Avoid bouncing as this can cause muscles tearing.
Wall Slides
The object of this lower back pain exercise is to increase strength in your back, hip and leg muscles. First, stand with your back against the wall. Position your feet slightly apart so that they are shoulder-width from each other.
Then, slide down to a half crouch. While in this position, make sure your knees are bent at a 90-degree angle. Count to five before sliding back up the wall. Repeat this movement five more times before moving on to the next exercise.
Leg Raise
This lower back pain exercise program will strengthen back and hip muscles. You need a mat or blanket for this.
First, assume the reclining position with your stomach on the mat. Place your hands at the sides. Now, tighten the muscles of your right leg first and raise it from the floor. Hold that leg up for about ten seconds before returning it to the floor. Do the same with your left leg. Repeat the whole exercise five times for each leg.
Lower Back Pain Exercises with a Medicine Ball
Procedure 1:
Contract you abdominal muscles while lying on your back, knees bent and calves resting on ball. Now slowly raise your arm over head and lower arm, alternating the right and left arms. While you do this, straighten one knee and relax also alternating right and left sides. You should straighten one knee while raising the opposite arm over head.
Procedure 2:
Sit on ball with back straight and knees bent 90 degrees. Then slowly raise arm over head, alternating the right and left. While doing this, also raise and lower heel, also alternating right and left. Lift the opposite limb alternately. Perform these exercises for a maximum of 5 minutes.
Do you notice the semblance of this lower back pain exercise? Yes, it resembles swimming. Swimming is by far the best exercise; notice how swimmers rarely have back muscle problems?
Some specific exercises can help your back. Others aim to gently stretch your back muscles. While some exercises are specifically designed as lower back pain exercises, living an active lifestyle (lots of exercise, good diet and plenty of rest) is the best way to overcome lower back pain. Swimming and walking are good overall exercises to improve your fitness.
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