When you are suffering from pain in the lower back it is difficult to do anything physically. Sometimes called lumbago or spondylosis, lower back pain is one of the most common forms of chronic pain among adults. If you have been resting your back hoping the pain will go away, you may be surprised to know that activity is better relief treatment.
Movement helps relieve back pain. However, only the right kind of exercises. Avoid workouts that put too much stress and strain on the back. Physical therapy, stretching-specific exercises, medication, and joint supplements are all ways to ease lower back pain. You should get a recommendation from your doctor before doing any heavy exertion for lower back pain.
Let’s go over six exercises to prevent and also relieve lower back pain.
Exercises to Relieve Lower Back Pain
A classic core-strengthening workout is the partial stomach crunch. Partial crunches build strength in your lower back and also your stomach muscles. This makes crunches an ideal exercise for people with lower back pain.
Here’s how to get the most out of partial crunches:
- Lie on your back, and keep your feet flat on the floor with your knees bent.
- With your hands behind your head or with arms crossed around your chest, raise your shoulders from the floor. Make sure to keep your stomach muscles tight.
- Breath out while raising your shoulders. Avoid leading with your elbows (or yanking your neck off the floor with your arms).
- Hold for one count. Next, lower yourself back down to the floor in a controlled manner.
- Repeat with between 10 to 12 repetitions. Remember to follow proper form, which prevents excessive spine stress. Keep your feet, tailbone, and lower back against the floor throughout this exercise.
Hamstring stretches relieve the back of the thigh. This is where some of the muscles that support the work of the lower spine are found. This is a stretch that benefits from the use of a towel or fitness band.
To perform a hamstring stretch, follow these steps:
- First, lie on your back with one knee bent.
- Next, thread a towel beneath the ball of the foot on the unbent leg.
- Pull back on the towel slowly, straightening your knee. You ought to feel a gentle stretch along the back of your leg.
- Hold the stretch for at least 15-30 seconds.
- For each leg, repeat 5 times.
- Spread your feet just a little more than shoulder-width apart. Point the right foot outward.
- Extend your arms straight out to the sides, and parallel to the floor.
- Bend to the side so your right hand touches your right shin with the left arm over your head.
Hold 10 to 20 seconds then repeat on your left side. Do this 5-10 times to your comfort level.
When it comes to lower back pain, try some wall sits as a break from couch sitting. To do this properly and without injury, follow these steps:
- Stand with your back facing the wall at a distance of about 10 to 12 inches.
- Carefully lean into the wall until your spine is flat against it.
- Slide down the wall slowly until your knees are bent slightly. Continue to press your low back into the wall.
- Hold this position for a count of 10, then carefully slide back up the wall. Repeat 10 to 12 times.
- Lie on your back with your knees bent. Place a medium rubber exercise ball between your knees.
- With your back slightly arched, squeeze the ball with both knees for 5 seconds.
- Repeat 10 times.
- Lie on your back with your knees slightly bent.
- Wrap a resistance band around your knees.
- Keeping your back arched, gently pull the knees apart.
- Hold this position for 5 seconds.
- Repeat 10 times.
- Lie on your back with your knees bent and palms flat on the floor.
- Lift your hips in the air and hold for 5 seconds.
- Repeat 8 to 10 times.
Maintaining the strength of your core muscles in your neck, stomach, back, and buttocks is important in preventing lower back pain. Strengthening your core muscles helps to make sure your hips do not get overworked or prone to injury. Once you strengthen your core muscles, everything else falls into line a little bit better.
When doing these exercising remember to breathe deeply to increase your oxygen flow. Trust your instincts and don’t exert more energy than you think your joints can handle when starting a new exercise regime. Take it easy and slowly increase your exercise length and intensity as you make progress.
Low Impact – Keep the impact low. Low impact exercises help keep joint stress low while you move.
Apply heat – Heat can relax your joints and muscles and relieve any pain you have before you begin. Heat such as a warm towel, or a shower should be warm, not hot, and should be applied for about 20 minutes.
Go slow – Exercise with slow and easy movements. If you feel pain, take a break. Sharp pain and pain that is stronger than your usual joint pain might indicate something is wrong. Slow down if you notice swelling or redness.
Hydrate – Make sure you are drinking enough water before, during, and after exercise.
Move gently – Move your joints gently at first to warm up. You might begin with range-of-motion exercises for five to 10 minutes before you move on to strengthening or aerobic exercises.
Ice afterward – Apply ice to your joints for 15-20 minutes as needed after exercising, especially after an activity that causes joint swelling.
Joint Supplements – Taking a daily joint care supplement like Flexcin can help to rebuild damaged joint tissue and cartilage and decrease joint discomfort.
At Flexcin we have been making joint care supplements since the year 2000, and have helped thousands of people find an alternative relief to their joint issues. We provide a supplement with powerful all-natural ingredients used as alternatives to decreasing swelling and rebuilding damaged tissue. And, we offer it at a no-risk 90-day trial. If you try Flexcin and are unsatisfied with the results after taking it for three months, simply return the empty bottles for a full refund less shipping and handling.