Exercises for Lower Back Pain

When you feel some kind of pain in your lower back, it is common to give it a rest. But a prolonged rest can in fact do more hurt than good. By having a regimen of controlled lower back pain exercise, you can enhance the flow of oxygen and nutrient-rich blood to the joints and muscles in the back. This will eventually lessen the discomforts in your back.

Before choosing a new exercise routine, it is important to consult an expert. Here are some recommended exercises.

Stretching. Consistent stretching is the key for an effective lower back exercise. You must stretch not only your lower back but also your hamstring, thigh muscles, and gluteus muscles, as they play important roles in keeping a healthy back. As an example, a tight piriformis muscles can put pressure on the sciatic nerve resulting in an excruciating pain on the back of your leg up to your lower back. Take note: do not bounce while stretching.

McKenzie Exercises. McKenzie exercise is an exercise treatment for chronic lower back pain. The focus of these exercises is to extend the spine which in turn lessens its compression, thus, freeing the back from pain. These exercises should only be done when recommended by an expert. This should be done so you can completely understand the expected symptom reaction and make sure they are apt for your condition.

Abdominal Care. People experiencing lower back pain should not only focus on strengthening their back but rather, strengthening the whole midsection of the body. Excess weight around the stomach strains the back muscles. When the abdominal muscles are strengthened, they can be of greater help to the back muscles. As a result, back muscles are less strained and pain can be prevented.

Aerobic Exercises. Aerobic exercises focus more on weight control – which is also important in having a healthy back. These exercises also promote better circulation and increased flexibility of the back muscles. But it should be considered that the exercises should be low impact, like walking to avoid further muscle strain.

Lumbar Stabilization Exercises. This type of exercise enables the patient to locate the spine’s neutral position. The patient is then taught postural exercises for him to be able to recreate the posture where he feels most comfortable.

Other Control Exercises. With the aid of a professional, these exercises aim to teach the patient good postural habits before moving onto more complicated techniques. Patients learn how to trigger specific muscles by themselves to create a more stable midsection.

These are just a few of the lower back pain exercise you can try. Remember that exercises should not be painful. If your body aches during exercise, then chances are you are doing the exercise wrong. Always employ proper breathing techniques and stay hydrated throughout the duration of the exercise.

Choosing an Exercise To Reduce Back-Ache

The best way to have a healthy body and to stay away from back pains is to regularly exercise and stay active. According to Dries Hettinga, a Deputy CEO and Head of Knowledge & Research at Diabetes Fonds, the recommendation for back pains provided 20 years ago was about to take a rest. However, researchers suggest that rest may only aggravate the condition. That is why; staying on bed at times when you have pain will only prolong the burden.

Below is a list of exercises that could help in alleviating back ache. Choose an exercise for back ache, which you think could cure and help lessen the pain.

1.    The most basic exercise to prevent back pain is to stretch, to strengthen your back. Slouching is one of the common practices people always do. Slouching is standing, moving or sitting in a lazy manner. Doing this makes your back pains worst. A good posture is the best habit we should always practice. This does not only lessen the pain, but it also gives you a lot of confidence.

2.    Yoga is a form of an ancient exercise that is focused on the flexibility, strength and breathing, to boost one’s wellbeing. Yoga is not only good for back pains but it is also applicable to those who have high blood pressure, heart diseases, to those who suffer from depression and stress. A lot of people are engaging into this exercise because it is safe and very effective in increasing physical activeness, and especially in improving your balance and strength in your lower body.

3.    Exercising daily can reduce the risk of lower back pains and this can always be done at home even without any equipments.

i.    Hip Twist. Take a seat with your legs jointly in front of you. Contract your stomach and then raise your legs in the air, balancing yourself with your hands.

ii.    Bottom to heels stretch. Kneel on your knees and your hands must be below the shoulders. Do not over stretch your back to avoid much pain. Always keep your neck long enough and don’t lock your elbows.

iii.    Back extensions. Lie down on your stomach on the floor and keep your position on your elbows.
Maintain your shoulders back and neck long.

You may look for an exercise for back ache that is helpful and could lessen your burden. It is important that you consult your doctor if you will be engaging to activities like this, so you will be guided, by giving you some tips. Do not let the fear of pain restrain you from doing exercise and gentle activities. Activities are often the key and best medicines for back pains. Regular exercise does not only help you decrease lower back pains but it also helps you recover fast and it prevents your back from being on the risk of disability. 

Understanding Middle Back Pains

The back is one of the most important parts of the body, thus, it should be given with utmost care. It is composed of the spinal column, spinal cord, veins, nerves, ligaments, muscles and blood vessels. The fact that it includes the spinal cord means it has to be taken care of, in order to avoid pain and diseases, such as middle back pains.
 

It is something that can affect people of all ages and unlike other back pains, this discomfort is not as common as the others, because it can be chronic and should not be ignored nor be overreacted.
This pain usually occurs between the upper and lower back, and is commonly caused by doing some sports or physical activities, which involves sudden movement of the body. People who are not physically active can also get this kind of pain, as well as people who have diseases that target the back of the body.

Some diseases that can contribute to the said pain are: osteoporosis, osteoarthritis, spinal stenosis, muscle spasms, scoliosis, heart attack, spondylitis, Paget’s disease, indigestion, multiple myeloma, osteomyelitis, spine fracture and kidney stones.

Some ways to ease this kind of pain in the back are the following:

First is to perform middle back exercises. It can lessen the pain and can strengthen the back joints, nerves, cells and spinal cord, making the body at ease. It also helps to prevent this kind of pain be back in the future.

Next is the need to take a rest. Resting is not sleeping all day, or not moving the body for the whole day, but is allowing oneself to breathe and move freely without hassle. Take time to sit and relax and move slowly. If one suffers from a hurting back, putting an ice pack or a heating pad can reduce the pain, since it helps the stiffness and swelling can be diminished.

The back provides the posture of the body, and maintaining proper posture is needed to prevent this kind of pain. Avoiding stressful activities is also well-advised by healthcare practitioners. A healthier lifestyle by eating a balanced diet, as well as quitting smoking, can help in preventing the said pain.

 Doing all these steps will surely reduce and prevent the back pains. Nevertheless, consulting a doctor is still the best option.

Prevention is always much better than curing the condition. It is always the best option to stay fit and healthy, but different unwanted circumstances may occur, no matter how much we avoid them, just like suffering from middle back pains. There are many methods and treatments to free one’s self from this pain. All we need is be familiar with these ways.