Lower Back Pain Exercises

If there is pain in your lower back, then there are very good chances of something being wrong with your posture. Some of the cause for this improper posture could be slouching on the chair while sitting, slouching while standing or walking, etc. We would, in this article, look at some of the ways to cure this problem arising out of postures and standing up for long hours.

It is very important that one stands properly or is erect while walking. Lots of stretching exercises are also recommended for this problem. Try stretching exercises whenever you get the time or the space. Just ensure that you are on an empty stomach before going with these exercises.

These exercises will help you get rid of the unwanted fat and toxins that you might have built up in your body due to improper posture that might have added up to the pain. These stretches might not come naturally to you but it is important that you get used to them. If you are not able to stretch properly or feel some discomfort and pain, then it is advisable to stop these stretching exercises and try something else.

The lower back is the most active part of our body and it is one portion which carries and bears a lot of weight. Therefore it is only normal that you get pain in that region more than often. Sitting or continuous standing creates lot of pressure on this part of the body and that finally results in pain and aches. Therefore, it is very important that you try to relax your body especially your lower back as much as possible.

Lying down for some time during breaks or eight to nine hours of sound sleeping will definitely help a lot in curing this problem. Try to give some support to your back whenever you are sleeping or sitting with a cushion with some other soft pads.

One common back problem that people can experience is lower back pain when standing up straight. This is something that strikes the majority of people at some point or another during their lives, and can affect different areas of the back such as the lower region, the upper area, and toward the sides. Some of the causes of lower back pain can be relatively simple, and can therefore be easily dealt with to alleviate the discomfort, whereas others may be more serious and may need medical attention.

This type of back problem can occur for a number of reasons. It could be something as simple as having slept uncomfortably or the way that you carry yourself in terms of your posture, to something that may require medical attention such as an injury that has been sustained or an underlying problem relating to the spine, such as a trapped nerve or slipped disc. If the pain continues for a matter of days without subsiding then you should always seek medical advice, as this will allow the root problem of your pain to be explored.

Some of the causes of lower back pain

A number of causes can contribute toward this type of pain, and whatever the reason the discomfort that comes with this problem can be significant and debilitating. This is why it is important to get the issue sorted out if you notice ongoing pains when you try and stand up straight.

Some causes of lower back pain when standing can be more obvious than others, such as having sustained an injury or slept in an awkward position. However, others can be less obvious, and this is why you may need to seek medical help. Some of the possible causes of this type of pain include:

• An injury that has been sustained


• Trapped nerve in the lower back


• Slipped disc


• Tightened muscles


• Trauma to lower back (e.g. such as those sustained in a car accident or by a sudden jolt to the body)

If there is no obvious reason why your back continues to hurt when you try and stand up you should make an appointment to see your doctor, and this will help to ensure that the problem and the pain is sorted out as quickly as possible.

Use stretches to ease the discomfort

Using stretching exercises to help alleviate the discomfort can prove very effective for many people, and this can help you in a number of ways. Some of the ways in which stretching can help include loosening the muscles, improving mobility, increasing flexibility, easing strain and tension, and improving blood flow and circulation. All of this can help to alleviate the pain and discomfort for those that experience lower back pain when standing up straight.

The Pilates method of exercise has become increasingly popular over the last few years. While many enthusiasts are touting the benefits of using Pilates in a well-rounded exercise program and indeed, there is nothing better for strengthening the core muscle groups, there are certain limitations to the program. Pilates is good for most people who suffer from back problems or depression, it is not appropriate for those who cannot participate in a rigorous exercise program.

The Limitations of Pilates:

1. Some exercise junkies lament the fact that Pilates do not build muscle mass. If large bulky muscles are your goal, you will not achieve them with Pilates. While although this exercise program involves skeletal and muscular involvement, with high resistance and stretching, it will not build increasingly larger muscles, but rather it lengthens and elongates muscles.

2. Some critics of Pilates also point of the fact that there are no cardiovascular benefits to Pilates in its original form. The exercise enthusiast will have to supplement the Pilates program of core and posture strengthening with cardio exercises for a more well-rounded or complete workout.

3. It is against most doctor's advice for people suffering from Ostergenesis Imperfecta, Osteoporosis, Paget's Disease, and Osteomalacia or any other bone disease to participate in Pilates exercises. It would be better for those with these diseases to choose other strength-building exercises.

4. Some critics of today's Pilates programs point out that Pilates instructors nowadays are using exercises and equipment not originally designed by Joseph Pilates, the founder of the program. Critics say that this decreases the authenticity of the program and that by using nonapproved exercises and equipment, the proponents of the program today have actually committed fraud for profit.

5. Joseph Pilates originally developed the Pilates program over 70 years ago as physical therapy to help his patients recover from illnesses and injuries. However, these methods used in Pilates may not be appropriate for today's physical therapy needs.

6. While Pilates has claimed to cause its practitioners to develop longer and leaner muscles, its claims of adding height to its participants cannot be substantiated. In addition, it has been found that any strength building, low impact program that uses repetition and balance will yield the same results to the core if targeting those muscles.

7. Although some Pilates trainers have claimed that using Pilates will reduce the threat of hyperthrophic muscle disease, there has been no hard evidence that Pilates can prevent this or indeed any disease.

8. The Pilates equipment has been targeted by Pilates critics as distinctive, but not quite unique, having been copied long ago from other pre-existing exercise equipment. For example, the low chair looks like a staking pommel; the high chair looks like a pommel. The pedipull could be said to look somewhat like a pulley machine and so on.

9. Pilates requires the participant to use controlled movements that employ balancing and strength. These exercises are said to be original and innovative, but critics report that Pilates are hardly pioneering, saying that it is derived from several exercise programs.

If you decide to add Pilates to your exercise routine or any other exercise program, you need to first consult a physician and consider your overall health to know whether or not adding the exercises would be beneficial for you or not.

Lower back pain during pregnancy - especially during the last trimester - is a very common condition. As your belly grows, the extra weight added to the front of the body can become quite hard on the lower back, since the muscles and ligaments have more work to do to support the body. Back pain in pregnancy can be very uncomfortable, and can affect the woman's sleep patterns and daily activity level. Often this lower back pain an radiate to the upper back, or even shoulders.

What Causes Lower Back Pain During Pregnancy?

The most common and obvious reasons for lower back pain during pregnancy is the added weight being carried in the front as the baby grows. This gradual increase in weight in the belly can put pressure on the lower back muscles and ligaments. The added weight in the front can throw off a pregnant woman's posture, which can further complicate matters and cause further pain and discomfort. Many pregnant women in this position tend to try to counter this altered weight distribution by arching their back and putting their pelvis forward in order to offset this imbalance.

Pregnant women may also develop lumbar back discomfort from excessive and prolonged sitting and/or standing. Because of this shift in the distribution of body weight, standing or sitting for too long can aggravate the condition.

It is important for pregnant women who are getting close to their due date to distinguish between lower back pain from muscular tension and actual labor pain. Many women experience "back labor", in which a majority of the pain they feel during all stages of labor is felt predominantly in the back. With general back discomfort, the pain can start from the lumbar area and then spread to the upper back. During labor, the back pain felt will stay near the bottom, and radiate around to the front of the abdominal area.

Treatment and Remedies For Lower Back Pain During Pregnancy

Treatment for this condition generally involves being conscious of certain postures that are assumed, and adjusting them accordingly. For example, pregnant women really should not be standing for long periods of time, since that added weight in the front will put the back muscles under unnecessary strain. Sitting in a certain position for too long is not a good idea either, unless constant adjustments are made while the pregnant women is sitting. When laying down, it is best to lie on your side in order for the weight to be distributed away from the spine.

If the pain is severe and unbearable, one should seek medical attention for more invasive treatment options.

Developed over 5,000 years ago, yoga is one of the best time-tested forms of back pain exercise. Yoga is not only a strength-building program; it uses postures called poses to stretch muscles, elongate the spine and build strength. Well-known benefits of yoga include strengthening the core muscles, increasing flexibility, correcting bad posture, elevating mood and increasing focus.

Much of the back pain people experience today is the result of well-established habits. Sitting for hours a day in front of a computer or desk with bad posture creates muscle tension and rigidity. Years of poor posture can distort the spine's curvature, causing back pain and possible disc and joint damage. Correcting bad posture should, then, be one of the goals of back pain exercise.

Many of the poses assumed during yoga target the core muscles that are responsible for supporting the spine and balancing the whole body. A strong core allows you to maintain correct posture throughout the day. This prevents or corrects strain on the lower back muscles, which support the upper body's weight alone if the muscles in the stomach, pelvis and buttocks are not assisting.

Lower back pain can be caused by tension in the muscles of the hips, particularly the hip flexors. These muscles are shortened when we sit, and become rigid if we do not stretch them frequently. Yoga offers a variety of hip opening stretches designed to alleviate hip tension, which in turn eliminates pull on the lower back muscles.

There are a few popular misconceptions about yoga that may cause some to think it is outside their realm of possibility. One is that all forms of yoga require meditation. While mental energy in the form of focus and concentration is a central component of yoga, there are a number of types of yoga whose focus is on strength-building rather than meditation. If you have trouble clearing your head, this does not mean there is not a yoga form for you. See http://www.matsmatsmats.com/yoga/yoga-disciplines.html for descriptions of popular yoga forms.

Another misconception is that yoga practitioners must be as flexible as contortionists. The purpose of any kind of lesson is to instill knowledge or capacity that is not already possessed. Yoga will increase your flexibility, but you do not need to be flexible to begin yoga lessons. There is a variety of levels available to suit people of different capacities.

Yoga is a well-rounded, whole-body approach to back pain exercise. Its attention to the whole body is critical, since back pain can be caused by a problem in another part of the body, such as the hips or legs. People with chronic back pain should consult a medical professional before embarking upon an exercise program, and should pursue yoga under the guidance of a qualified instructor.

For those who just began experiencing lower back pain and stiffness, or those who wish to avoid it, beginner's yoga is a safe and effective program. You can read testimonials from people who have tried yoga at http://anmolmehta.com/blog/2008/09/26/benefits-of-yoga-stories/. This page also has a link to free online courses. If you are unable to access instructed classes, this gives you another option. As with any form of exercise, if you feel pain, stop.

Far more than just a back pain exercise, yoga practice can improve your quality of life in a variety of ways. It can easily be worked into today's hectic lifestyle, since a few sessions a week are enough to produce results. Once you have been trained to perform poses with correct posture and breathing, you can practice alone on your own time at home. History, testimonials and, more recently, studies have supported the efficacy of yoga. Experience the benefits for yourself.

Back pains can be very aggravating. The soreness may be found in the upper or lower portion of the back. The tenderness found in between the lower back and the neck and where the spinal column connects with the ribs commonly referred to as right side upper back pain. The muscles become worn-out and the ligaments are frayed. The muscle might become taut and rigid. The manifestations vary for each individual. A patient may have muscular contraction. Some might experience twinges in the muscles. Upper body movements can set off the pain in specific spots of the upper back. Neck and shoulder movement or even a touch on the affected parts may activate the right side upper back pain. The pain might even shoot up to the right shoulder blade.

Right side upper back pain is caused by different factors. These may be due to a misalignment or dislocation of rib joints, muscle strain, the joining of a disc or facet to the cervical spine, incorrect posture or referred pains from organ dysfunctions. Severe and razor-sharp pain can be felt in the right side upper back of the body.

Misalignment or dislocation of joints can bring about jagged pain which can be felt even if a person just takes a deep breath. Strained muscles are usually due to excessive repetitive movement, extended use of or heavy demands on the muscles. A throbbing soreness on the other hand can be felt if a patient suffers from right side upper back pain resulting from poor posture. A person who spends an extended period of time doing computer work might encounter this type of problem especially if he has poor posture. Since the movements of a person who constantly work on the computer are repetitive and tedious, the strain is usually on the same set of muscles causing it to overwork thus the persistent pain. Referred pains from some organ dysfunction also produce right side upper back pains or thoracic spine. This is especially true if a patient suffers from disorders in the stomach, spleen, heart, gallstone, and pancreas and so on.

Treatment for right side upper back pain would also vary depending on its cause. The medical practitioner has to identify the root of the right side upper back pain and treat it accordingly. Some medical practitioners may recommend traditional ways of handling the pain such as anti-inflammatory medications, muscle relaxants, ice packs or stretching exercises. Other kinds of strenuous exercises are to be avoided to refrain from causing more damage or strain on the muscles. Chiropractic care can also alleviate the pain by employing methods such as mild pumping or putting moderate pressure on the affected parts thus separating and treating the right side upper back pain. This is also known as the flexion distraction technique.

It is recommended that a patient who suffers from right side upper back pain must consult a competent medical practitioner for a thorough physical examination to determine the exact cause of the problem. Without proper medical care and attention, right side upper back pain might worsen and leave the patient incapacitated.

Unfortunately, low back pain or sciatica is a fairly common complaint during pregnancy, with between 50% and 80% of women suffering from this complaint. However, although this problem can be difficult to treat, it should never be accepted as being 'a part of pregnancy'. There are definitely measures which can be taken to try and resolve this problem.

In order to treat those suffering with low back pain or sciatica during pregnancy, we need to address the change in curvature of the spine and also any muscle imbalance present. This article will look at how to treat the pain you may be currently suffering with.

Exercises

The aim of the following exercises are two fold:

1) "Reverse the Curve" When pregnant, the tendency is for your back to arch forward and increase the forward curve of your lower back. This places increased stresses across the surfaces of the facet joints. The exercise below will encourage your lower back & pelvis to move in the opposite direction. This will take the pressure away from the sensitive structures and encourage the pain to settle.

2) Strengthening. In order to 'Reverse the Curve', you will need to work your abdominal muscles. This will therefore help strengthen them. Increasing the stability of your abdominal muscles will help to prevent your back from over arching, therefore helping to take pressure from the facet joints as mentioned above.

3) Stretching. Once again, by moving your lower back & pelvis in order to 'Reverse the Curve' the structures in the lower back which will be tightening due to the increased arch, will now be stretched out. This will further decrease the stresses being placed across the sensitive structures in you lower back.

Exercise One: Posterior Pelvic Tilt

A good exercise for this is to lie on your back on the floor with your knees bent. The aim is then to flatten your back into the floor with a 'back & downwards' rotation of your pelvis.

If you find this difficult, you can try using your heels and bottom muscles to help out. As you attempt to flatten your lower back into the floor gently tighten your buttock/gluteal muscles while very gently pushing through your heels.

Exercise Two: Four Point Kneeling Stretch

Placing yourself on all fours, with your knees approximately under your hips and hands below your shoulders, gently arch your back up towards the ceiling. Having done this, gently lean backwards as if to sit on your heels. While doing this, you may feel a stretch in your lower back area, further up your back towards your shoulders or down towards your buttocks and even upper leg. As long as it is only a stretch you are feeling and not pain, this is no problem.

NB None of the exercises given above should aggravate your pain. If they do, either ease off a little or temporarily stop doing them altogether until your pain settles a little more.

General Advice

As I alluded to above, the main problem with Low Back Pain and Sciatica during pregnancy is typically the increased arch in the lower back. Therefore, other advice which may help is as follows.

Abdominals: Little and often while walking gently tighten your stomach muscles for a few seconds (5-10) and then relax. The abdominal muscles are a vitally important muscle group when it comes to providing stability for the lower back. Therefore if you can tighten them little and often, it can help to prevent the forward tilting of your pelvis.

Footwear: Not that I can imagine many pregnant ladies walking around in high heels, but nevertheless, as a rule of thumb the smaller the heel the better. This is because a high heel will tend to lean you forward, which in turn is compensated for by leaning backwards from the lower back. This movement places increased pressure upon the facet joints which are a potential sauce of your pain.

Sleeping Position: You may well find that sleeping becomes difficult when pregnant, especially towards the last trimester when you are becoming significantly larger. It is likely that the best position for you to sleep in is side lying, with either a pillow between your knees, or the position I feel is better, your bottom leg straight and top leg supported by pillows.

NB As always be guided by what you body tells you. Although this may sound a little flippant, the best position for you to sleep in is the one which gives you the best nights sleep and where you wake feeling most comfortable in the morning.

Support Belt: My personal experience given by feedback from patients is that these are a bit 'hit & miss'. The aim is to support both the back and your 'baby bump' therefore taking pressure from your lower back. They have worked well for some and yet others have gained no benefit.

Based on research by the Centers for Disease Control and many other studies, the leading cause of disability in the U.S. is low back pain.

If we go beyond the statistics and into reality of why you never want to have acute or chronic back problems, the answer is 'pain.'

If you have ever had your low back 'go out' on your then you should have enough motivation to take the necessary steps to prevent it from occurring again. If you have never had your low back truly 'go out' on you, then consider yourself very lucky and decide that right now is the time to take the steps to avoid it.

Now, while in this article I am focusing on strengthening the low back, stretching is of course a super important part of good back health.

For the sake of simplicity, I have narrowed it down to just four important low back strengthening exercises.

Most experts agree that one of the best ways to stabilize the low back is by strengthening the front in addition to the back muscles. When you do any exercise that involves the use of your muscles in your back and in your front in a coordinated fashion, it is considered a core exercise. So for all practical purposes, when you are working to strengthen the front and back of your trunk, you are in effect strengthening your core.

Check out these four exercises below and get on the road to your healthier core. You can do these at the fitness center, home or even at work. None of these exercises require weights or specialized exercise equipment.

Core Bridges

This exercise is definitely a standard in the world of core strengthening. To do this important exercise, lie down in a supine (on your back) position and bend your knees so your feet are flat on the floor.

With you low back relaxed so that it is not flattened and not arched, contract your abs but avoid tilting your hips. Elevate your hips off the floor until your body is in a straight line from knees to head. Hold the position for a minimum of 10 seconds and as long as 30 seconds if you are able. Now lower back to the floor slowly. Repeat this 15 more times.

Knee Rotation (Bilateral)

Lie on the floor or a mat in a supine position. Place your arms out to the side. Bring both hips and knees each to an angle of ninety degrees. Your shins should be parallel to the mat or floor. Tighten the abdominal muscles and then slowly rotate your legs and torso to the right all the way down to the floor. Now bring the knees back towards the center and continue all the way over to the left side. Repeat this for 20 repetitions (so 10 to each side).

Single Leg Raises

Lie onto your back. Bend your right leg so the foot is on the floor while keeping the left leg straight. Tighten your abs, and slowly lift the extended leg off the floor about 10 inches. Hold this for 5 to 10 seconds and then lower the leg slowly. Repeat this while lifting the opposite leg. Repeat 15 times for each leg.

Cross Crawl on All Fours

Get on your hands and knees with your hands about shoulder width apart. Now contract your read and stomach muscles to create a nice tight core bridge. Elevate left leg and right arm to where they are in line with your back. Don't forget to keep the contraction in the back and abdominal muscles.

Try not to let either unsupported hip or shoulder drop. Back to starting position and now raise the left arm and right leg. With each repetition, hold the raised arm and leg up for 5 to 10 seconds. Repeat this 15 times per side or at least work your way up to it.

With all of these exercises, remember that you can work your way up to holding it for as long or doing as many repetitions as I recommended. The key here is do not force it and end up injuring yourself.

When showing my clients how to do these exercises in my Keller chiropractic center, I always remind them that they should feel a little pull and burn as the muscles begin to fatigue. If it feels like more than that then stop and consult your local chiropractor or other provider immediately.

Many people suffer from lower back pain and the constant nagging pain can really lessen your enjoyment of life. There are things you can do to help alleviate the problem. Here are five simple stretches for lower back pain that you can do to end your suffering.

The first exercise requires you to lay down flat. Put your leg out to the side of your body. You will do this by bending at your knee. Bring the upper part of your leg to your side. Cross the bent leg over to the other side of your body. You will do this exercise with the opposite leg using the same steps. Do this for 20 to 30 seconds.

The second of the stretches for lower back pain will work your entire spine. Lower your chin down to your chest for about 20 to 30 seconds. You can do this exercise anywhere you want as long as you are sitting. If you don't feel any relief the first time you do this exercise, repeat a few times. You should feel this throughout your entire spine.

The third stretch will require you to use your arms. Put your arms out and to your sides. Keep your arms shoulder width apart. Do 15 to 20 arm circles forward and then do that many backwards. Once you are finished, lift your arms above your head and grab your hands. Bring your hands down and in front of you. Your hands should be together and stretched out in front of your chest. Hold this position for about 15 seconds. When you are finished, slowly put your arms down. This exercise also helps your arms and chest.

Fourth in the series of stretches for lower back pain is done sitting on the floor. Sit with your feet touching each other. Your knees should be pointing out to the sides. Bring your body forward so your head would be touching your feet or as close as you can get them. Don't force yourself to touch your feet because it will make this exercise ineffective. Slowly lower yourself down so you can feel the full benefits of this exercise. Perform this exercise for about one minute. While you're doing this exercise, remember to do your breathing. Repeat this exercise about five times throughout the day. This will help you stretch your entire body.

This last exercise will require you to stand. You can lean against a wall while facing forward. Bend forward to touch your toes. If you can't touch your toes, try to touch the front of your calves. This exercise can still be effective even if you can't touch your toes.

These stretches for lower back pain will help relieve you of your suffering. They will work your lower body muscles as well as your entire body. Keep working at them and you will find relief. Remember to do these slowly so they can be affective.

Herniated disc is one of the most common spinal problems in the United States. Unfortunately, this medical condition can be both confusing and painful for people suffering from it. There are so many ways of dealing with a herniated or bulging disc that it is difficult to decide what is right for you. Should you choose surgery? Medication? Herniated disc exercises? What are your options for leading a healthy, active life after that?

Causes of Herniated Disc

You spinal column is one of the most complex structures in your body. Running down your back, you have a vertebral column that is made up of a long series of discs. These discs all have a covering that is tough, which keeps the soft, inner part from bulging out and pressing on the spinal cord. When you have a disc herniated, something has happened to weaken that tough, fibrous coating. This allows the soft part to push through and place pressure on the spinal cord. This painful, debilitating condition can be dealt with either through medication, surgery, or herniated disc exercises. Each of these options has a unique set of pros and cons.

Does Medication Help?

The most common treatment for a herniated and bulging disc is medication to help the patient handle the immense pain. While this is a good "Band Aid" strategy, it is not a long term solution because it does not correct the underlying problem that has caused the herniated or bulging disc to begin with. Medication is also not a long term solution because it comes with its own set of difficulties. Not only is pain medication addictive when used over a long period of time, it also is expensive and may interfere with your ability to drive, go to work, or live a normal life. This is why medication is often prescribed along with a long term solution: surgery, herniated disc exercises, or another treatment.

Is Surgery the Answer?

Most doctors think that surgery is the best way to deal with this problem, despite the fact that over half of all people who choose surgery do not see an improvement in their pain. Not only is surgery less effective than it is billed, it also can cause dangerous complications. A long recovery and yet more time missed from work is necessary. People who have back surgery also need medication and long, painful months of physical therapy doing herniated disc exercises. Surgery is a possible solution, but for many people it only makes the problem worse.

Alternative Therapies for Herniated Disc

Luckily, there are many ways of dealing with herniated or bulging disc that do not have the dangers and many drawbacks of medication or surgery. Many people have heard of chiropractic adjustment, which can align the spine so the disc no longer bulges and causes pain. This is definitely a better option than surgery or medication, but it still has drawbacks. Because it only addresses the spinal alignment issues and not the muscle imbalance causing it, most people will have to have chiropractic treatment for the rest of their lives if they don't want their pain and symptoms to recur. Combined with herniated disc exercises, this is a solution but not a cure.

Herniated Disc Exercises

Everyone with back problems has been handed the standard sheet of back and herniated disc exercises. These are recommended by doctors and other therapists all over the world. Herniated and bulging disc exercises are definitely a better way to deal with the problem, but you need a customized solution intended for your exact muscle imbalance. In a recent article published in the Healthy Back Institute's Journal of Back Pain Relief, muscle balance therapy offers the personal, effective, and long term solution to herniated/bulging disc. This program, known as "Lose the Back Pain", helps people suffering from a herniated disc to determine the muscle imbalance causing their musculoskeletal issues, and then create a regimen of herniated disc exercises that will address the problem once and for all. If you are tired of living in pain, muscle balance therapy offers the ticket to a pain-free life that you have always dreamed of.