Lower Back Pain | Can Exercise Help?

Lower Back Pain | Can Exercise Help?


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If you are one of the millions of people that suffer from “lower back pain”, then you need to know that exercise can do wonders for you. When it comes to relieving lower back pain, exercise provides more long term relief than any back pills that your doctor can give you.

In this article I would like to give you some healthy tip, on exercise and the effects it has on a lower back pain.
The fact is, pills only serve to mask the problem by providing temporary relief of the pain, but the problem that is causing much of the pain is still there. Exercise will strengthen the muscles that support your back and improve flexibility thus greatly reducing the chances of future attacks.


Aerobic Can Certainly Help- Read This

You should be doing a three-fold program of exercise which includes aerobics, resistance and stretching exercises. Aerobic exercise like walking and bike riding will begin to get your body conditioned properly because it strengthens your heart and lightly works your muscles.

Resistance exercise like weight lifting will strengthen the muscles that support your back. Stretching exercises will increase flexibility giving your back a greater range of motion. Your doctor can guide you as to when and how much of each type of exercise you should be getting.

For people with lower back pain, the best aerobic exercises to do are low impact ones like swimming, walking and bike riding. Jogging, dance aerobics and step aerobics all produce repeated impact on your back and on your knee and hip joints as well.

In order to get in good condition, start out with 15 minutes of light aerobic work per day, 2 to 3 times per week, and then gradually build yourself up to 30 to 40 minutes per day, 4 to 5 times per week.

Lower Back Pain | Can Exercise Help?

You should be working enough to raise your heart rate to be in between 65% to 85% of your maximal heart rate. You determine your maximal heart rate by subtracting your age from 220. Regardless of whether you are walking, bike riding or doing any other aerobic exercise, always maintain good posture.

This means sit up straight, stand straight and do not slouch or lean forward. Good posture is essential to any good exercise program.


Resistance exercisingLower Back Pain | Can Exercise Help?

When it comes to resistance exercising, you always want to concentrate on the abdominal muscles. These muscles play a major part in giving your lower back support and the stronger they are, the more relief for your back. Also, important is to do exercises that are designed to specifically strengthen the lower back muscles themselves.

You will best benefit from working each muscle group 2 to 3 times per week. You may want to hire a qualified fitness trainer to help get you on your way by designing a resistance program that is right for you.

Remember that while resistance exercise is great for strengthening the targeted muscles being worked, there should never be any pain involved. Some discomfort should be present in the muscles being worked while performing the exercises for them, but should subside very shortly after completion of the exercise.

If there is any pain during the exercises or if discomfort persists for some time after, it is a sign that something is wrong and exercising should be discontinued and your doctor should be consulted immediately.


For How long Should I do This Daily?

As far as stretching is concerned, 10 to 15 minutes of moderate stretching per day is usually enough to get the job done just fine. Here you really want to concentrate on stretching your hamstrings which are the muscles in the back of your upper legs. The looser your hamstring muscles are, the better range of motion your back will have as flexible hamstring muscles do not put the strain on your lower back that tight ones do.

Stretching the lower back muscles is also a must and sitting on the floor with your legs flat on the floor in front of you while you slowly reach for your toes until you can’t go any further, hold for 10 seconds, and sit back up is a great exercise to stretch both your hamstrings and your lower back. Repeat this stretch 2 to 3 times each day.

While there are no miracle cures for lower back pain, you can make living with a lower back condition much easier to deal with by simply incorporating some exercise into your life each day. It is worth the effort in the long run give up 30 to 40 minutes per day, 4 to 5 days per week to exercise away your lower back pain.


Back exercise stretches

Back exercise stretches the lower back muscles to help bring relief to back pain caused by over-stressed back muscles. Spine rehabilitation too is done through back exercise.

People suffering from back pain are put through an exercise regimen, as exercise stretches the back and promotes better blood circulation in the area.Lower Back Pain | Can Exercise Help?

You will hear many people complain of back pain occasionally. About 75% to 85% of the people experience back pain at some point of time in their life. The most common area of back pain is the lumbar region of the spine.

This is the region that bears most of the body weight. Sudden twisting and bending can cause injury to the back. Back pain also occurs when the muscles get stiff because of poor posture. Back exercise stretches the stiff muscles to provide relief.


Back Exercise Stretches – For Back Pain Relief

Back exercise stretches need to be performed softly. You should treat your back gently and not subject it jerky and violent movement. The exercise routine that you follow should start gently, and gradually build over a period of a few weeks.

You could cause more harm than good, if you do not follow expert advice in matters of back exercise. Warm up your body before you embark on the stretching routine. Exercise stretches the muscles, ligaments and tendons in the area surrounding the back.

The muscles and tendons associated with the spine are designed for movement. Hence, they need to be stretched every day to perform optimally. The hamstring muscles are an important factor in back pain problems. Most people with back pain have stiff hamstring muscles.

Stand comfortably with your feet shoulder width apart. Now slowly bend forward and try to touch your toes with your hands without bending your knees.Lower Back Pain | Can Exercise Help?

Your action should be smooth and not jerky. Be careful not to overdo the stretching part. Stop when you feel pain. This exercise stretches your hamstring muscles. Your back pain will improve gradually, as you continue with the exercise. The exercise can also be performed while lying down.

Hope this was helpful in some way, remember! eating and exercising daily, helps us all to live way much longer. No one knows how their going to die, if it’s going to be by natural causes or not, we just don’t know, but we can do all that is in our control, to live a longer and healthier life. Control the things we can.

Feel free to ask any questions in the comments box below, I will be more than happy to answer.

 

Earl

CEO & CEC

Email @- earl@healthandfitness20.com

14 thoughts on “Lower Back Pain | Can Exercise Help?”

  1. As a total couch potato (with back pain) I can imagine that these exercises would really help.  I was thinking that especially the yoga poses would help as they are designed specifically to strengthen your core.  I just came across my old yoga DVDs and I am planning to get back into them.  I used to really enjoy doing 15-30 minutes of yoga each morning.  This has encouraged me to do so!

    Reply
  2. I love this page!  You are right on the money.  The two biggest things that I think that you mention on here for not only lower back pain, but also plain old mobility or flexibility would be stretching and yoga.  I do stretch but haven’t done yoga but would like to get into it.  I’ve seen a couple shows where people that had been in serious accidents really gained back a lot of mobility and pain relief from yoga.  Thanks for the info!

    Reply
  3. It is great to find a web post that covers this subject. I hurt my lower back many years ago and still suffer from it. You say that working on your abdominal muscles will help with a bad back, as I do not go to the gym, would I be able to use some sort of ab workout involving sit ups and other exercises or would that put a strain on the lower back?

    Reply
    • Absolutely Mike! do can do lots of it at home, no need for a gym, the gym sometimes just motivate us or have the tools we do not have at home, but if we’re motivated at home, there is a lot we can do iright from the comfort of our homes.

      I have an article showing some workouts you can do from the comfort of your home.

      Thank for your comment.

      Reply
  4. Hello and great job on your post.  I can totally relate to your back exercise post. I have struggled with low back pain for almost 30 years.  I am that person that stretches everyday and you are so right that it makes all the difference.

    People like to think that popping a pill should fix back pain, but I like to say that once your hurt your back, it is never the same. Prevention is always the answer with backs.

    I stretch on the floor on a yoga mat every morning when I get up.  I do many stretches, but the CAT, the twists and head to knee are some of my go to’s!! Walking and keeping moving, for me has also really been important.

    Loved the post and best of luck to you.

    Reply
    • You got that so right! continue to do what you do, so many people suffer with back pain. and like you said once you hurt you back is tough, I had my own experience with back pain, coulan’t even get into my car.

      Thanks for your comments.

      Reply
  5. Good overall information. I do have a question that didn’t seem to be addressed here. What about low back pain related to the discs in the back? My husband and son both have degenerative discs, and I think they would benefit from exercise and stretching, just wondering if they should do modified stretching when they are in pain, and then regular “all out” exercising once their back is limbered up. Definitely a pain to have low back pain, as it affects all that they do in a day, from standing, to sitting, to walking. EVERYthing is affected. I will definitely recommend some of these exercises for them.

    Reply
    • Thanks for asking that question! If you’re experiencing extensive back pain, then you should see a doctor or take an exray, as to asertain what going on! Since some of these disc related back pain call for sergery. However, exercising strenghten the mussle around the same disc, which then really help with lower back pain if the right exercises is done.  preventing it as well.

      Thanks for your comment and question.

      Reply
  6. Hi Earl
    This article is jam-packed with really valuable information! I hope that your readers don’t just read but also include exercise in their daily lives.
    I have a number of back issues (spinal stenosis in my neck, osteoarthritis in my thoracic spine (with spurs growing into the spinal cord area) and a torn disc in the lumbar area. The specialist called my back “impressive” lol.
    So my share is to say this – “use it before you use it”. Exercise is vital, whether you have a back condition or not.
    My specialist does not recommend yoga for me because it opens the spine up. She does recommend pilates, walking, spinning, weight resistance work and swimming. Fortunately, I love all of these ways to exercise. 🙂
    Thank you so very much again.
    Blessings
    Louise

    Reply
  7. It so amazes me that so many people are faced with this issue. I remember at times having this problem also. We should pay close attention to how we stand, sit and how we lift which all contribute to back pain.

    Pills do have and affect that is temporarily but exercises that you have pointed out will bring healing to our backs. Exercise will also work in other areas so we can be in the best shape ever.

    Reply
  8. Good information on these type of exercises. It is so important to keep in shape and eliminate unnecessary pain. Having had extreme back pain in the past, I have chosen to stretch and exercise on a regular basis. I have to admit that I am not as limber as some of the examples you showed in your photos. 😊

    Reply

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