Lower back pain is one of the most common forms of chronic pain in adults. Movement can help relieve lower back pain, but only the right kind. Exercises that put too much strain and stress on the back should be avoided.
So, which are the best lower back injury exercises. The answer to this question partly depends on the cause of the pain and partly on the intensity, which is why it is always advisable to get a doctor’s recommendation before you do any heavy exertion for your lower back pain.
Try the Following Six Exercises for Lower Back Pain
- Partial Crunches
Partial crunches are a great way to build strength in the lower back and stomach muscles since they are very effective when it comes to strengthening your core. This is the reason why they are the ideal workout for people suffering from lower back pain.
Here is a brief breakdown of what to do to get the most out of partial crunches:
– Lie back with the feet flat on the floor and the knees bent.
– Raise your shoulders from the floor while keeping the stomach muscles tight.
– Breath out while your raise the shoulders. Avoid leading with your elbows of pulling your neck off the floor using your arms.
– Hold the position for a second, and then lower yourself back down to the floor slowly.
– Repeat with between 8 and 12 repetitions.
– Don’t forget to follow proper form to prevent too much back stress. Keep the lower back, tailbone, and feet against the floor while performing this exercise.
- Pelvic Tilts
Pelvic tilts are an excellent way to strengthen your abdomen which may help reduce back problems. Before you start writhing on the floor with the typical symptoms, try lying on the back for some pelvic tilts.
Pelvic tilts are a workout that’s designed to strengthen the abdominal muscles, which often work in concert with the back muscles. Ensuring that your abdomen is capable of pulling its fair share means that your lower back pain will have one less possible cause.
Here is a brief breakdown on how to do pelvic tilts the right way:
– Lie with the back on the floor and the knees bent. Keep the feet flat on the floor.
– Pull in the stomach. Imagine your belly button being pulled towards the backbone to help keep the stomach tight. If you do this, you will notice the hips rocking back as your spine and back press into the floor.
– Hold the movement for at least 10 seconds and allow your breath to enter and exit the chest smoothly.
– Repeat the pelvic tilts for 8 to 12 repetitions.
- Hamstring Stretches
Hamstring stretches are a great way to relieve the back of the leg where some of the muscles responsible for supporting the work of the lower back are located. The hamstring stretch is one that benefits from the use of a fitness band or towel.
Here is a brief breakdown on how to do hamstring stretches the right way:
– Lie on the back with one knee bent.
– Thread a towel beneath the ball of the foot on your unbent leg.
– Slowly pull back on the towel and straighten your knee. You should start feeling a gentle stretch along the back of the leg.
– Hold your stretch for between 15 and 30 seconds.
– Do this stretch 2 to 4 times for each leg.
Bridges are an excellent workout for strengthening the hamstrings, hips, abdomen, and butt, which in turn helps strengthen the lower back and keep most of the symptoms of lower back pain in check. It also works to strengthen the lower back directly.
Here is a brief breakdown on how to do bridges the right way:
– Lie with the back to the floor, with only the heels touching the floor and your knees bent.
– Dig the heels into the ground. Squeeze down on the buttocks. Lift up the hips until the hips, shoulders, and knees make one straight line.
– Hold the position for about 6 seconds.
– Bring back the hips to the floor slowly and allow about 10 seconds for your body to rest.
– Repeat the bridges 8 to 12 times.
When you do your bridges, you need to keep a few things in mind. First, you should try not to arch the lower back when the hips are moving upwards. You should also avoid overarching. You can easily do this by keeping the abdomen tight before and throughout your lift.
- Aerobic Workouts
Aerobic exercises also referred to as cardio help to strengthen the entire cardiovascular system, from the heart and lungs down to the blood vessels. Aerobic workouts include swimming, biking, walking, and many other workouts that elevate your heart rate. For a start, you can try short sessions and then lengthen your sessions over time as your stamina improves.
Back pain sometimes requires special care, which is why swimming can be an excellent option for your symptoms. When you are swimming, your body weight is supported by the water, which gives the back a break. However, you should avoid any swimming strokes that require twisting of your body.
- Weight Lifting Regimen
If done the right way, weight lifting can help relieve back pain by strengthening the back. It doesn’t exacerbate back pain as you might assume it does. In fact, you are likely to feel the pain starting to melt away as the weight lifting starts to strengthen the lower back.
If you would like to use weight lifting as a form of treatment for lower back pain, it is advisable to consult your doctor first. He or she will advise you on whether or not it is recommended for you to lift weights. If they are recommended, you doctor will advise you on the workouts to avoid.
Lower back pain can be quite devastating, but the good thing is that there are effective ways to experience relief. The 6 exercises highlighted here are some of the most effective when it comes to lower back pain. Try them out next time you suffer from lower back pain.