An Overview of Exercises For Lower Back Pain
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Exercises For Lower Back Pain as a Pain Relief Option
Decades back, it would be unthinkable for an individual to do any activity, much more perform exercises for lower back pain. Back then, the rule of thumb was complete bed rest for the relief of back pain.
This is no longer true today. In fact, research has demonstrated that while bed rest could provide some relief for acute cases of low back pain, prolonged inactivity and maintaining a sedentary lifestyle will only make the pain much worse. There was also the finding that low back exercises not only promote back health, but it can also relieve lower back pain and reduce flare ups of recurrent pain.
The Goals of Lower Back Pain Exercises
Low back pain exercises must meet specific goals in order for them to achieve pain relief. These goals include the following…
- Strengthening the muscles of the back and supporting tissues such as tendons, cartilages and ligaments.
- Improving the flexibility of muscles
- Lengthening muscles that have shortened as a result of disuse (also known as “atrophy”)
- Improving mobility of the joints
- Promotion of balance and stability in the spine
It is very important to mention that these goals will not be met by a single exercise alone. Patients starting out on low back pain exercises often make the mistake of trying out sample exercises that they stumble upon on the web or are demonstrated on TV, videos and DVDs.
To maximize on the pain relief benefits that exercise has to offer, patients should consult with a doctor or a physical therapist first so that they would determine the cause of the back pain. This would enable them to come up with a complete exercise program that would address the specific problems afflicting the patient.
Learn more about exercises for lower back pain:
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- Exercise for Back Pain - A Treatment Option For Lower Back Pain
- Sciatica Exercises For Back Pain Relief
- Finding Ways For Healing Back Pain
- Back Exercises For Lower Back Pain Using an Exercise Ball
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Exercises For Lower Back Pain Program
Parts of A Complete Lower Back Pain Exercise Program.
A complete exercise regimen for lower back pain should consist of these four components…
1. Back Stretching Exercises
Back stretching exercises aim to improve flexibility in the muscles, tendons and ligaments in the back and spine. It also promotes greater muscle mobility so that there is less tension and spasms in the spine that could cause pain and tightness. Stretches also allows increased mobility in the joints of the spine.
Stretching exercises have been beneficial in relieving pain caused by Piriformis Syndrome. Good stretches include the Pelvic Tilt, yoga stretches like the Cat and Cobra, and hamstring stretches.
2. Back Strengthening Exercises
Back strengthening exercises help to condition the muscles and supportive structures of the spine and back, so that they are able to withstand various stresses and prevent or minimize the severity of injuries. These exercises particularly act on the core muscles of the body, specifically those in the back, abdomen, buttocks and hips.
Good examples of back strengthening exercises for lower back pain are the McKenzie Method and Dynamic Lumbar Stabilization.
3. Balancing/Stability Exercises
Balance and stability exercises aid in correcting spinal alignment and enables the individual to find his or her center of gravity so that less stress is imposed upon the back.
The best balancing exercises require the use of a Swiss or physio ball. Those who are starting out using an exercise ball should get instruction from a licensed therapist to prevent the occurrences of falls and injuries that are common with first-time use.
4. Low Impact Aerobics
Low impact aerobic exercises help to improve the pumping of the heart and blood circulation to the body. With the increased flow of nutrients, fluids, and oxygen through the blood stream, this would enable the healing to damaged back structures and reduce tightness and stiffness in the muscles, tendons and ligaments in the back and spine.
Aerobic exercise has the added benefit of releasing endorphins, biochemicals that have a pain-killing effect and relieves depression. Also, it helps a person to lose and control his or her weight, since the extra pounds only compound back pain.
Bed rest is no longer a treatment option for back pain. In order to attain pain relief, it is strongly recommended to do exercises for lower back pain.
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{ 1 comment… read it below or add one }
Hi, i am very much happy after reading your article. My wife has been suffering from agonizing pain in the back. She is 6 months pregnant. I thought it was something serious and the fact that we can’t do any test to check for his lumbar area using an MRI because of her condition makes it more complicated. But, after reading this i felt a little bit of ease. Thanks man.