Solving Lower Back Problems With Exercise
Posted on February 5, 2010
Filed Under Back Pain Health | Leave a Comment
Have you thought about fitting some workouts for the lower back in your routine? These can be very beneficial to reduce or eliminate any back pain you are experiencing as well as strengthen the back. You will also agree that back aches are a potential hindrance in any activity and they can cause you to slow down.
For a more detailed free article about building up strength and removing pain in the lower back, have a look at: Your Guide to Reducing Lower Back Pain.
The number of individuals affected by this is on the rise. The reason for it is that our back muscles are too weak to carry our weight and they are overwhelmed by our tendency to lift things the wrong way. Rather than relying on our legs to help with the lifting, we tend to put the pressure on our backs and this damages those muscles, causing pain.
In order to solve this problem you only need to target those muscles through specific workouts that will give them flexibility and free you from backaches. Appropriate workouts will help you much more than pain relieving drugs.
PELVIC TILT
Lie down, your back against the floor. Your knees should be bent and your feet against the floor. Keep your hands by your side. With the stomach muscles fully taut, move your buttocks and pelvis forward to allow the lower back to be fully in contact with the floor. Count for 5 seconds and gently release. Try and repeat this exercise between 5 – 15 times if you can.
BACK TWIST
Lie down, feet together and arms spread so that you resemble the letter T. After bending your knees, lift them to form a 90 degree angle and keep them there for 4 seconds. Slowly start lowering your knees turning them towards the floor space on your right. Try and keep your knees together and get as close as you can to the floor without causing too much pain. Once there, use your core to bring them back up and then do the same movement towards the left. Try doing the entire process five times.
THE BRIDGE
In a lying position bend your knees and keep your feet on the floor. Then lift your buttocks by the power of your stomach. If you are doing this correctly, between your shoulders and your knees, there should be a straight line. Stay there for five seconds and then go back to the previous position. Do this five more times. This routine strengthens both your back muscles and your abs.
DORSAL RAISE
Lie down on your stomach, head on your hands. Raise your head off the floor about 5 inches by pushing up with your arms and keep your face looking to the floor. Count to three and then get back to the floor. Do this another 7 times. After you get comfortable with the exercise, it will be possible for you to lift your head and shoulders from the floor.
So that’s all. A few exercises that you can try out straight away that will not only improve flexibility, but increase muscle strength and therefore assist with reducing or eliminating pain. Certainly they’re not the only ones, so search for the ones that suit your preferences. Remember to do a quick warm-up, either walking or jogging in one place. This will prevent you from getting injured.
For your information, if you want more great ideas and advice about eliminating lower back pain, be sure to check this free site: Lower Back- Help Ease the Pain.
To reduce the stress on your back, you may also want to consider weight loss. For this, doing some cardio could prove beneficial. Go gradually, starting from 20 minute routines performed thrice to five times weekly.
The effects will be soon visible, with your pain gradually getting minimized and your being much more comfortable when you lift something. The problems are not likely to aggravate. Whenever something hurts, most of us shy away from exercise, but in the case of lower back it will actually help overcome your pain.
Remember, it’s advisable to seek professional advice from a doctor before taking up a new exercise regime or diet as each person and scenario is different. At times certain exercises may worsen a person’s situation, depending on the nature of their ailment, and they might be asked to see a specialist or do exercise adequate to their needs.
In case you are confident that you might benefit from lower back workouts, start gradually and respect your limits. You should experience dramatic improvement in agility and muscular strength. So, don’t be shy to give one a go. You could be quite shocked at the improvement it makes.
I really hope you enjoyed this article. We also have a review of another great product that you might want to check out here: The Best Belly Fat Reducing Program- The Truth About Abs.
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