Exercises for Lower Back Pain | Helpful Ideas

If you experience back pain, you need to get more physical activity (exercise) to speed up your recovery! Your leg, stomach, and back muscles can be less susceptible to injury by having regularly strengthening & stretching to them. Your risk of having disc injury also decreases if you have strong muscles in the legs, back, and stomach. These strong muscles also can be so helpful to support your spine! What else you need to know about exercises for lower back pain?!

What are crucial points you should know?

The following are some important checklists you should remember:

1. There are some causes of lower back pain, but overuse muscle or muscle injury (muscle strain) are the most common causes. And this problem is relatively more common in adults!
2. Some common helpful ideas to relieve low back pain are by limiting activities or positions that may increase your risk of back pain, keeping active in your daily activities, using ice treatment, or you may also need to take the right pain relievers if necessary.
3. When there is no acute pain, your body may be ready to do a strengthening & stretching exercise (particularly for your legs, back, and stomach)! Having regular exercise for your legs, back, and stomach is not only helpful to lower your risk of developing low back pain but also can promote better recovery or speed up your recovery. This is also helpful to prevent recurrence of back pain!
4. And fortunately, exercises for lower back pain is not too difficult and can be done on your own or at home without needing or using any special equipment!
5. After noticing a back pain, you may be fear to do some exercises! But this is not good for your recovery. You need to do the appropriately exercises to speed your recovery, and your exercise should be done gradually. Having too little activity or lack of physical activity may cause loss of endurance, strength, and flexibility -- as a result you will be at risk of having more pain!

Dos and don'ts of exercises for lower back pain! 

There are many exercises for lower back pain. The right one of them is closely dependent on the condition of your low back pain. Some people can do their exercise more easily by lying down or standing, while others are more comfortable by sitting down. Even there are several types of exercises that are purposed for those who don’t have any comfort position to do their exercise!

In general, some exercises that should be temporarily avoided when having back pain may include:

1. Toe touches when you are standing.
2. ‘Leg lifts’ or you lift both your legs when you are lying on the back.
3. Sit-ups.
4. Biceps curls or lifting weights ‘heavy weights’ above the waist! This exercise should be avoided, especially if you have acute back pain. But there are also some types of lifting weights that may be helpful for chronic back pain.

And some common types of exercises for lower back pain include:

1. Aerobic exercise, which may include walking and swimming. This exercise can be helpful to promote good performance of your muscle and heart to be more efficiently in using O2. Muscles that get adequate frequently O2 are more likely to stay healthier.
2. Strengthening that is focused on muscles of leg, stomach, and back. But when it comes to relieving back pain, your strengthening exercise should not give a lot of pressure (too over pressure) to the muscles in the hips and discs in the spine!
3. Stretching exercise that is purposed to keep flexible of your muscles & other tissues.

If you in doubt what you should do, talk with a physical therapist or doctor for more advices! You can also visit ‘www.aaos.org’ (official site of American Academy of Orthopaedic Surgeons) to get more tips.

You may also like to read best mattress for back pain!
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