When you start experiencing lower back pain, you will probably think that having a rest is a good idea, but activity is better for the health of your back. There are specially designed exercises for lower back pain that can strengthen the lower back, leg muscles, and stomach.
These exercises provide increased stability to the spine and relieve back pain. It is highly recommended to consult your doctor before you start practicing any of these back pain exercises.
It is important to understand that not all of these exercises have the same intensity and some of them might not be appropriate for people who feel strong lower back pain.
How To Relieve Lower Back Pain
Things You Should Avoid
1. Leg lifts
Leg lifts are exercises that are most frequently used for core strengthening or the abs. Exercises focused on regaining strength in the lower back area are certainly useful for those who want to soothe pain. However, lifting your legs while you are on your back can add pressure to the core. If you don’t have enough strength, the exercise might worsen the situation. So, lie on the back and keep one of the legs straight and the other one bent. Leave your lower back flat on the ground.
Carefully start lifting your straight leg for about six inches and remain in this position for a second or two. After that, get to the initial position slowly. Perform this exercise ten times and continue with the other leg.
2. Toe Touches
Exercise and physical activity are great for those who experience low back pain. However, not every type of activity is good. It is quite natural to feel certain discomfort when you begin with this process, but as the muscles become stronger these problems will be gone. However, in cases when the pain is not mild and lasts for a long period while you are exercising, you should stop whatever you are doing and visit your doctor.
Some exercises can worsen this pain. Standing toe touches are a good example of an exercise like this because they put pressure on the ligaments and disks found in the spine. It is not uncommon to overstretch hamstrings and lower back muscles while doing this exercise.
Things You Must Try
1. Partial Crunches
Partial crunches are a type of exercise that can strengthen lower back and abdominal muscles. Get on the ground and lie down while keeping your feet flat on the ground and knees bent. Place your hands behind the neck or cross your arms over the chest for support. Tighten the abs and lift the shoulder from the floor. Exhale as you lift your shoulders. Don’t use your arms or elbows to lift the neck. Remain in this position for one second and carefully return to the initial position. Perform this exercise for 10 times. If you do it in the right way you will not feel any stress on the low back. Keep your feet, lower back, and tailbone on the ground all the time.
2. Hamstring Stretches
Lie down on your back and bend one leg in the knee. Curl a towel and place it under the ball of the foot. Extend your knee and carefully get back on the towel. This is the moment when you will feel a sensitive stretch that goes down to the back of the leg. Remain in this position for 30 seconds and perform this exercise 4 times.
3. Wall Sits
Stand upright about 12 inches from the wall and lean back until you press the wall with your flat back. Carefully go down until your knees start bending and press the lower back to the wall. Stay in this position for about 10 seconds and slowly get up. Repeat the same procedure 10 times.
4. Press-up Back Extensions
Get in a lying position on the stomach and keep your hands under the shoulders. Use your hands to push the body and your shoulders will start to rise from the ground. In case you can do it, place the elbows on the ground right under the shoulders and remain in this position for a few seconds.
5. Bird Dog
Support your body on the knees and hands and tighten the abdominal muscles. Rise and straighten one of the legs behind you. Stay in this position for five seconds and after that perform the same with the other leg. Repeat this procedure 10 times for each leg. This is an excellent way to figure out how to keep your lower back stable while moving your legs and arms.
6. Knee to Chest
Get down on the back and keep your feet flat and knees bent. Pull one of the knees toward the chest and keep the foot from the other leg flat on the ground. Make sure that the lower back is pressed to the ground and remain in this position between 15 and 30 seconds. Next, lower the knee and repeat the procedure with the other leg. Perform this for up to 4 times.
7. Pelvic Tilts
Get down on the back and keep the feet flat on the ground and knees bent. Tighten the abs and try to contact them as you are about to get punched. You will notice the back pressing the ground and your pelvis and hips going back. Keep this position for ten seconds and inhale and exhale smoothly. Do this for 12 times.
8. Bridging
Get down on the back and keep your heels on the ground and knees bent. Simply push the heels into the ground, tighten your buttocks, and lift the hips off the ground until the knees, hips, and shoulders form a straight line. Repeat this procedure 10 times.
9. Lifting Weights
If you properly do this exercise you won’t feel pain in the low back area. This exercise can help you soothe chronic back pain. However, if you are experiencing acute back pain, adding excessive pressure on ligaments and back muscles can result in more severe injury. Consult your doctor and see whether you can lift weights and what types of exercises should be avoided.
10. Aerobic Exercise
Aerobic exercises are ideal for strengthening the heart, lungs, and blood vessels and they can also help you balance your weight. Swimming, walking and biking can soothe back pain. It is the best idea to begin with short sessions and increase their duration over some time. In case you experience back pain, practice swimming. Avoid swimming styles that twist the body.
11. Pilates Moves
Pilates for low back pain is a set of exercises that use strengthening, stretching, and abs exercises. If you follow the guidance of an experienced instructor you can relieve back pain. Make sure that your instructor knows your health issues because they might recommend another set of exercises.
12. Spinal Manipulation
Spinal manipulation is excellent for treating low back pain and numerous osteopathic physicians and chiropractors use this form of activity to treat patients. This activity involves hand pressure applied on the problematic parts of the lower back to relax the tissues and muscles and relieve pain.
13. Massage Therapy
Numerous scientific studies have confirmed that massage is one of the most efficient treatments for low back pain because it can soothe chronic pain of this type. Massage can lessen pain and allow people to finish their everyday tasks.
14. Acupuncture
Acupuncture has not been studied so thoroughly, but this practice is often mentioned when people can’t see results from other alternative treatments.
15. Low Back Pain Physical Therapy
Good rehabilitation programs will accelerate the healing process and they will also lower the chances of reoccurrence of low back problems. Physical therapy exercises for low back pain monitored by professionals include strengthening, stretching, and low-impact exercises that bring many benefits.
16. Strengthening the Back
Bending and straightening exercises are frequently used as prevention for low back pain. Make sure to check your doctor’s opinion before you start performing these exercises.
17. Preventing Low Back Pain
The aging process increases the risk of back pain. To slow down this process and lower the risk you need to perform exercises regularly, keep your weight at a healthy level, take care of your posture, and make sure that you perform these exercises in the right way.
Check also:
- Gonstead Chiropractic Center
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Via Medicine Net