Low Back Pain Exercise

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Lower Back Pain Exercise

Lower Back Pain Occurs Due To Less Calcium

Low back pain is very common among adults and is often caused by overdo and muscle hurt or injury. It is not surprising and dangerous .Treatment can help you stay as active as possible.When you no longer have minor pain, you may be ready for moderate strengthening exercises for your stomach, back, and legs, and perhaps for some stretching exercises. Exercise and staying active may relieve low back pain and reduce the risk of disability from back pain.

Exercises to reduce low back pain are not complicated and can be done at home without any special tools.It’s important that you don’t let fear of pain keep you from trying mild action. You should try to be active soon after noticing pain, and gradually increase your activity level. Too little activity can lead to loss of flexibility, strength, and stamina and then to more pain.

What exercises may decrease low back pain?

Exercises that may help reduce or prevent low back pain include:

Aerobic exercise

These exercises help you to order your heart and other muscles, maintain a healthy back and speed recovery.Aerobic exercise makes your heart and other muscles use oxygen more efficiently. Muscles that frequently receive oxygen-rich blood stay healthier.

Aerobic Exercise Includes

  • Walking,
  • Swimming,
  • running,
  • biking.

Non–weight-bearing exercise, such as swimming, tends to be a better choice if you have back pain. Walking in water up to your waist or chest is also good aerobic exercise.

Stretching and Strengthening Exercise?

Stretching and Strengthening your stomach, back, and leg muscles helps make them less susceptible to injury that can cause back pain. Strong stomach, back, and leg muscles also better support your spine, reducing pressure on your spinal discs. This may help prevent disc injury.

Stretching and strengthening exercises include:

Extension exercises, which stretch tissues along the front of the spine, strengthen the back muscles, and may reduce pain caused by a herniated disc. These are generally a good choice for people whose back pain is eased by standing and walking.

  • Press-up back extension
  • Alternate arm and leg (bird dog) exercise

Flexing exercises

Which strengthen stomach and other muscles, and stretch the muscles and ligaments in the back. These are generally a good choice for people whose back pain is eased by sitting down.

  • Knee-to-chest exercise
  • Curl-ups

Additional strengthening and stretching exercises.

  • Prone buttocks squeeze
  • Pelvic tilts
  • Bridging
  • Hamstring stretch
  • Hip flexor stretch
  • Wall sit

Some exercises can increase back pain. If you have low back pain, avoid:

  • Straight leg sit-ups.
  • Bent leg sit-ups or partial sit-ups (curl-ups) when you have acute back pain.
  • Lifting both legs while lying on your back (leg lifts).
  • Lifting heavy weights above the waist (standing military press or bicep curls).
  • Toe touches while standing.

Most people who have back pain naturally feel better by doing certain motions. Some feel better sitting (their back and hips are flexed), while others feel better standing (back and hips are extended). Exercise that moves you toward your more comfortable position is usually more successful in treating your back pain.

For example: If you are more comfortable sitting down, exercises that bend you forward-such as partial sit-ups (curl-ups) and knee-to-chest exercises-may help you.

Some Important Advises For You

  • Talk to your health expert before you start an exercise program, and only do exercises that do not raise your symptoms.
  • Talk to your doctor or physician if you are unconfident how to do these exercises or if you feel any pain as you are doing the exercises.
  • Try to exercise a little bit every day.
  • Get some type of aerobic exercise, such as walking, every day. Even a couple of minutes will be helpful, and you can gradually increase your time.
  • Choose a couple of stretching and strengthening exercises that you enjoy doing, or vary them from day to day.
  • Ask your doctor or physical therapist whether there are additional exercises that will work best for you.
  • You should keep taking easy, short walks when you have low back pain. You can likely start more intense aerobic exercise within 1 or 2 weeks after symptoms of back pain start.
  • Begin with 5 to 10 minutes a day and gradually work up to 20 to 30 minutes of continuous activity per day.
  • Strengthening exercises, focusing on your back, stomach, and leg muscles and Stretching exercises keep your muscles and other supporting tissues flexible

Press-Up Back Extension

Alternate Arm and Leg (bird dog) Exercise

Flexion exercises, which strengthen stomach and other muscles, and stretch the muscles and ligaments in the back. These are generally a good choice for people whose back pain is eased by sitting down.

  • Knee-to-chest exercise
  • Curl-ups
  • Additional strengthening and stretching exercises.
  • Prone buttocks squeeze
  • Pelvic tilts
  • Bridging
  • Hamstring stretch
  • Hip flexor stretch
  • Wall sit
  • Some exercises can increase back pain. If you have low back pain, avoid:

Straight Leg Sit-Ups

  • Bent leg sit-ups or partial sit-ups (curl-ups) when you have acute back pain.
  • Lifting both legs while lying on your back (leg lifts).
  • Lifting heavy weights above the waist (standing military press or bicep curls).
  • Toe touches while standing.

 

One comment

  1. Kevin Smith says:

    Really great contribution. Some specific exercises can help your back. One is to gently stretch your back muscles. Lie on your back with your knees bent and slowly raise your left knee to your chest. Press your lower back against the floor. Hold for five seconds. Relax and repeat the exercise with your right knee. Do 10 of these exercises for each leg, switching legs.
    While some exercises are specific for your back, it’s also important to stay active in general. Bicycling or walking are good overall exercises to improve your fitness.

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