Do you have frequent lower back pain? Not to worry, you can choose to do some lower back exercises that will not only help you to strengthen your back but also your stomach and leg muscles. The exercises will help you support your spine and also relieve back pains. Be cautious when doing some exercises, some may end up hurting your back more. Always consult your doctor before engaging in any back exercise.
Good and Bad Lower Back Exercises
It is almost obvious that people with lower back pains or problems may prefer to take long rests. This should not be the case. Moving your back can also do a marvelous job for your back.
As much as a little exercise is good for your back, here is a list of exercises you should not try doing if you want to be at peace.
Avoid Doing Toe Touching Exercises
Toes’ touching is an exercise you should never try to do. It will not provide any relief for your back but only add more problems. Studies reveal that this exercise puts more pressure on the disks. The exercise also is believed to overstretch the lower back muscles and ligaments.
If you choose to have a try on this exercise, you must talk to your doctor for assurance of safety. During the exercise, immediately stop if you feel any discomfort or feel more pain.
Try Partial Crunches Exercises
Partial exercises are the best when it comes to lower back problems. They strengthen not only stomach muscles but also your back muscles. Get a mat a lay flat on the floor. Place your hands behind your neck then lift your shoulder as you breathe in and out deeply. Make sure to at least do like ten crunches at a time.
Partial crunches are the best when you want to prevent stress on your lower back. Remember, whenever you’re doing crunches, make sure your feet, back and tail bone are always in contact with the floor all the time.
Avoid Doing Sit-ups
Any patient with lower back problems, doing sit ups is a never exercise. They are good if the main reason for doing them is strengthening the stomach muscles. Mostly, the muscles around the hips are used when doing the sit ups. The exercise exerts pressure on the discs of the spine and hence causing more problems than good.
Try Doing Hamstring Stretches
Hamstring stretches are done by lying on your back while one knee is bending. You then loop a towel or a piece of cloth on one leg. Straighten the knee with the towel by slowly pulling it back. When you do this, you feel a gentle and relaxing stretch at the back of your leg. Hold your leg in this same position for about 20 minutes and repeat 2- 5 times for both legs.
Avoid Leg Lifts Exercises
Leg lifts are done by lying down on your and lifting your legs up and down without touching the floor. The exercise is mainly used to strengthen the abdominal muscles.
Lifting both legs can be a strenuous exercise to your core and can cause your back to hurt more. To prevent this, lay flat on your back, bend one knee while the other leg remains straight Lift the straight leg about 5 inches high and reappear about ten tomes. Remember to switch your legs.
Try Wall Sits Exercises
Wall sits one of the best exercises of for lower back problems. You do it by standing around 10 inches from the wall, then leaning on the wall while your back is pressing on the wall. Slowly slide down while still leaning on the wall until your knees t are slightly bent. Always place your back against the wall while doing this exercise. Repeat the exercise 8 to 10 times.
Try Knee to Chest Exercises
Knee to chest exercises can bring relief to lower back pains. They are very simple to do, and anyone from any age group can comfortably do them. You do the exercise by lying flat on your back. Later, you lift one leg towards your chest while the other is still on the floor. Always keep your back pressed on the floor while doing the exercise.
Try Lifting weights exercises
Lifting weights is an excellent exercise for your back, but it only depends on how it is done. In fact, it can aid relieve chronic back pains. However, this exercise should not be done by patients with sudden back pain since it might add more pressure to back muscles and ligaments which might result in more injury. Always confirm with your doctor if you are fit to lift any weights.
Try Doing Aerobics Exercises
Whether you do not have a back problem, aerobic exercises are the best. They help you maintain a healthy heart, lungs and also lose weight. Studies show that walking and swimming can be of great help to relieve back pains. It is recommended you start with short sessions as your body adjusts to longer sessions. It is advised that when taking your swimming sessions to avoid strokes that might twist your body since they may end up hurting your back.
At times you wake up to find you have a lower back pain. What the hell causes lower back pains? Below learn the major reasons why your back is always hurting.
What Causes Lower Back Pain?
Lower back pain can be caused by many issues, but the most common ones are mechanical issues as well as problems relative to soft tissue injuries. The injuries can be anything from intervertebral disc damage to the compression of nerve roots. Improper movement of the spinal joints also another key cause of lower back pain.
The above mentioned can significantly lead to lower back pain. However, the single most common amongst all the causes associated with back pain is a pulled or torn muscles.
Some other causes are outlined below. Sometimes, the pain can last for a long time, running even for months. In that case, the back pain is considered a chronic one and poses the danger of exceeding the body’s natural healing process. Often, when you experience chronic pain in the lower back, it is most probable that the probable is related to the disc, joint, or an irritated nerve root.
Ligament sprain and muscle strain
As you carry your daily activities, you may, all of a sudden, experience a lower back pain. The pain can also develop over time starting from a mild pain and grows into something more serious that may require the attention of a specialist. A sprain occurs when muscles are overstretched thus causing tearing to ligaments that join bones together. Strain, on the other hand, comes about when you stretch your muscles too far until it gets torn and damaged.
Lumbar Herniated Disc
The center of a lumbar disc, which is jelly-like, can break through the outer layer thus causing irritation to a nearby nerve root. The part of the disc which is herniated is full of proteins which result in inflammation the moment they get into contact with a nerve root. Nerve compression and inflammation often result in the pain in the nerve root region.
Degenerative disc disease
At birth, except for a few exemptions, all the body parts, including intervertebral disc, are full of health, during life until old age, discs often lose their hydration thus wearing down as time goes by. Dehydration may render the disc not able to resist forces as well as transferring forces to the disc wall which may cause wearing out and pain. It can also lead to herniation and collapse of the disc eventually leading to stenosis.
Spinal stenosis-Spinal deformity
Spinal stenosis is another common cause of lower back pain. The condition causes pain by narrowing the spinal canal. The spinal canal is the region where nerve roots are located. The narrowing of the canal can take an array of forms including forminal, central, or both. It can also be on various levels including single and multiple levels.
Osteoarthritis is the condition that results when the disc and facet joint experience wear and tear. It results in instability, inflammation, and pain to variable degrees. This condition is mostly associated with aging and is referred to, in other words, spondylosis or degenerative joint disease.
How do you Relieve Lower Back Pain?
Most people have suffered from lower back pains of whichever magnitude in their lives. You will suffer from back pains at least once in your lifetime. Sometimes, it the presentation will be sporadic while at other times the problem may be chronic. Either way, you have to seek an appointment with a specialist whenever you experience such problems. You can also try a few remedies before you experience a recurring pain.
There are also many over-the-counter medicines that can be of great help during times of back pain. As well, you must ensure that you make the right stretches while doing exercises as well as making some basic alterations to your daily fitness regimen. Here are a few ways you can alleviate lower back pain
In taking anti-inflammatories, see to it that you follow every single instruction by the manufacturer otherwise you may continue jeopardizing your life even more. The drugs are a great way of decreasing inflammation and alleviating pain. Drugs including Aleve, Bayer aspirin, among others often provide quick relief and can be found readily at your nearest pharmacy. While taking the drugs, there are side effects that you can expect.
They include heartburn, dizziness, nausea, or diarrhea. If you notice that the symptoms do not die out, seek an appointment with your doctor so that they can give professional advice.
Use hot and cold compresses
Start out with a warm compress and do it for about 15 minutes before doing a cold one. Do this every two hours alternatively for about five days. The purpose of hot and cold packs is to alleviate inflammation for individuals suffering from acute, sub-acute or chronic lower back pain.
Use Epsom Salt During Baths
Epsom salt bath is particularly useful if you are suffering from pain that results from manual labor or long hours of standing. It contains minerals which are effective in relaxing strained muscles. This is sometimes referred to by professionals as hydrotherapy. Make sure the water is not too hot nor cold as it may make lead to scalding yourself. Baths with this salt help your nervous system to get revved up thus facilitating blood flow to the injured areas. You can also give yourself a hot bath massage so that the water can loosen your muscles after which you can work the strained muscles.
When to opt for professional help
Sometimes, you may have opted for the above remedies but have not seen any change. This is the point where you have to visit a specialist to have you checked for complications.
If you’re feeling any numbness in your leg or groin or even lose control of your bowels or bladder then definitely something is not right. Besides, when you are not sure of the cause of your back pain, you have to see a doctor since it may just be a presentation of a bigger underlying problem. In that case, you will need a comprehensive evaluation of your systems especially if the lower back pain is accompanied by fever and other uncommon symptoms.
Lower back pain can never kill you if properly managed. The above tips are helpful especially when you want to exercise your back.