Low back pain is very common among adults and it is often caused by overuse and muscle strain or injury. A number of exercise routines you can do to help reduce any lower back pain, including tension, stiffness and soreness.
Exercise is among the most effective ways of preventing and treating recurring or chronic back pain. Strengthening muscles that offer the spine with exercises can prevent, reduce and perhaps eliminate lower back pain. Stretching shortened muscles which are pulling the spine from alignment can also relieve lower back pain.
Exercising everyday helps you to have a healthy body and mind and prevent many health-related problems. However, because of today’s fast-paced life, exercise routines in many cases are skipped leading to many problems. Experts who spend hours before the computer pay little heed towards the importance of exercise. Complaints about back pain and aches take presctiption the rise, with painkillers being the main source of relief.
Exercises for Lower Back Pain
Regular exercises to revive the strength of your back and a gradual go back to everyday activities are important for your full recovery. Your orthographic surgeon and physical therapist may suggest that you exercise 10 to 30 minutes a day 1 to 3 times a day during your early recovery. They might suggest some of the following exercises. This informative guide can help you better understand your exercise and activity program, that ought to be supervised by your therapist and orthopedic surgeon.
Partial crunches
Partial crunches might help strengthen your back and stomach muscles. Lie with knees bent and feet flat on the mat. Cross your arms over your chest or put hands behind your neck. Tighten stomach muscles and lift your shoulders off the floor. Breathe out while you raise your shoulders. Don’t lead together with your elbows or use arms to drag your neck off the floor. Hold for any second, then slowly lower back down. Repeat eight to 12 times. To prevent excessive force on your lower back, keep your feet, tailbone and lower back in touch with the mat at all times.
Lower Back Pain Exercises
Aerobic exercise
Aerobic exercise like walking, swimming and cycling may all reduce back pain. Start with short sessions and make up over time. If your back is hurting, try swimming, in which the water supports your body. Avoid any strokes that twist your body.
Wall sits
Stand 10 to 12 inches in the wall, then lean back until your back is flat from the wall. Slowly slide down until the knees are slightly bent, pressing your lower back in to the wall. Count to 10, then carefully slide back in the wall. Repeat eight to 12 times.
Hamstring stretches
Lie in your back and bend one knee. Loop a towel underneath the ball of your foot. Straighten your knee and slowly pull back around the towel. You should feel a light stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 times for each leg.
