Lower Back Pain Exercises

If, like me you suffer from lower back pain, relief will be the first and foremost thing on your mind.In the early stages of lower back pain, relief can often achieved by performing some simple stretching exercises or having a gentle massage. Alternatively you could try using ice and heat packs, these will help reduce inflammation, and reduce muscle spasms.If you are frequently experiencing lower back pain, relief can be achieved in several ways, the main two being through either an anti- inflammatory or through special and targeted back pain exercises.Anti-inflammatory drugs such as Ibuprofen can be purchased easily over the counter at your local pharmacy, or your medical practitioner may prescribe something stronger.Taking prescribed medication over long periods of time is not highly recommended, solution to lower back pain as some of these drugs may be addictive, or carry side effects.There are some excellent natural products available which are geared towards lower back pain relief and some are extremely effective. Any natural product should be your preferred choice of pain killer or anti-inflammatory over prescription drugs, however you should be aware that any anti-inflammatory or pain killing products are not a cure for lower back pain; they are just giving you relief from pain.In order to eliminate back pain and prevent future occurrences you should look at introducing a regular lower back strengthening program and some non-impact aerobic exercises into your weekly schedule.The best aerobic exercises for fast and effective lower back pain relief are achieved either by using a stationary bicycle, or by swimming. The gentle motions from both of these exercises will get the blood flowing through your muscles, increase flexibility in your lower back and will release endorphins into your blood stream - the body's natural pain killer. Performing either of these exercises for around 20 - 30 minutes daily will have you feeling a lot better, not to mention the overall benefits to your health,Many sufferers and experts alike agree that for long term lower back pain relief and prevention you should practice some specialist and targeted lower back pain exercises.

There are many simply exercises for lower back pain that can be performed easily in the comfort of your home. There is no need to have the assistance of a therapist with these simple exercises. These exercises will strengthen the lower back, relieve lower back pain and help to correct your posture.The Pelvic Tilt is one of the popular exercises for lower back pain because it helps to strengthen your abdominals. As you lay on your back with your knees flexed and your feet flat on the floor, relax your upper back on the floor.While in this position, the lower back should be pressed slowly against the floor. You should feel the abs tightening. This position should be held for 10 to 15 seconds. Now, repeat the process from 7 to 10 times.The Curl Up is another one of the very productive exercises for lower back pain. You will position yourself on your back with this exercise as well. Firstly, do the pelvic tilt exercise because it is the beginning position for the curl up exercise.Now, tuck your chin and in a curled up posture, slowly raise your shoulders up off the floor. Your feet should remain against the floor. Hold for 10 to 15 seconds and repeat this movement 7 to 10 times. Slowly move back to your starting position. The abs should be tucked in the entire time.The Curl Up with Rotation is another exercise, which involves doing the curl up and afterwards rotating your body to one side and maintaining that position for at least 10 seconds. Return to the floor and repeat the exercise, twisting to the opposite side.This position should be held for another 10 to 15 seconds and then return to the floor. Repeat at least 7 times. Don't forget to continue the pelvic tilt throughout the exercise.Last but not least is the lower back stretch exercise. It involves a pelvic tilt with an ab contraction at the end. To begin, perform the pelvic tilt and hold it.Using your abs, pull your knees up to your chest while wrapping your arms around your knees. Keep your head off the floor, while holding this posture for at least 20 seconds. You should feel a little tension in the lower back area. 3 to 4 reps are ideal.

Can deadlifts cause low back pain?Does this exercise do more harm than good?1.) IntroductionDeadlifts are a physical exercise that can be of great benefit to you, if you do it right. It works all the muscles in the body when accompanied by squats. Many people do this exercise enthusiastically but without proper guidance. The tragedy happens when you get low back pain from a deadlift. What you can be sure about is that if you experience pain while doing deadlift exercises, you are most probably exercising the wrong way.2.) TechniqueYou can technically classify deadlifts as an exercise that involves pulling. If you do not pull without involving the hips and glutes, what you are doing in effect is placing stress on the lower back. The correct way to do the exercise is to extend the hips when you pull yourself back up. Start by using the heels to push. When you have brought the bar to your knees, push the hips to the front. This is a more safe way to do the exercise.3.) When Lifting Any Weights, Remember This...When lifting a weight, any weight, your spine gets the full impact of the weight. A human being will always place all the weight on the spine and cause lower back injury as a result, in many cases. Keep your back straight while you lift the barbell. Hold your upper back in a neutral position to remedy this situation.An exaggerated lockout that results from leaning back is not good. All the arching and rounding could cause stress being put on the lower back. A repeat of this many times may bring on hernias. Keep the bar as close to you as possible, thereby giving better leverage.

For many individuals, the back may be their so-called "Achilles Heel". For them, pain in the area of the back may be related to an increase in emotional stress. Other causes are poor posture, improper footwear and walking habits, improper lifting, slouching when sitting, and sleeping on a mattress that is too soft.Most back problems are associated with long-term habits that eventually result in an acute attack. Other causes of backache are arthritis, rheumatism, bone disease, a herniated disc, or an abnormal curvature of the spine. Kidney and bladder problems or female pelvic disorders may also produce backache. Fractures are rarely the cause of back ailments. Below are some recommendations for treatment.VAX-D Spinal DecompressionNeck and Back Pain injuries can be treated using a sophisticated vertebral decompression system known as the Vertebral Axial Decompression or "VAX-D", a method that has been shown to be successful in over 86% of patients. VAX-D is a patented, non-surgical therapy clinically proven to be a successful conservative treatment for such conditions as chronic low back pain and sciatica, caused by bulging, herniated or degenerative discs, and facet syndrome. Even post-surgical patients and those suffering from stenosis (a narrowing of the spinal canal) have reported a significant pain relief from VAX-D treatments. These treatments are fully automated and specifically designed for each individual patient. This computerized system achieves decompression by minutely adjusting the pull, hold and release series that are repeated up to fifteen times over a 15 to 45-minute time period. Each series goes through a decompression phase, retraction phase, and a rest phase, allowing the tension to be directed to the injured disc, and achieves a negative pressure within the disc that creates a vacuum effect that draws nutrients and fluids into the injured area, thus promoting repair. This motion-controlled biofeedback system automatically administers the tension without injury and allows the area of injury to relax completely. In this way VAX-D intervention facilitates the body to repair damage, regenerate new tissue, attain relief from pain, and thus, return patients to their normal activities.Hako-Med Electromedical Pain ReliefNew Hope Medical Center (NHMC) uses an internationally patented technology, known as Hako-Med, for pain relief. Hako-Med is the most advance tool in the field of bioelectric medicine. For example, it has been proven to eliminate over 80% of pain in osteoarthritis. Hako-med essentially works by using a combination of AM and FM radio wave frequencies, which neutralize pain and stimulate repair by resonating with the area of injury. This non-invasive modality is safe, effective, and easy to use and has no negative side effects. Whereas a typical TENS unit creates a distraction from pain, Hako-Med actually increases energy in the body to promote healing and recovery from injury. This sophisticated technology, developed with German engineering, allows the physician the choice of 200 pre-programmed protocols or the ability to develop customized protocols based on specific NHMC patient parameters. The good news for NHMC patients is that almost all insurance carriers cover this excellent pain treatment. Clinical indications and usages of Hako-Med include chronic pain, muscular dysfunction (e.g., atrophy, range of motion limitations, spasms, weakness, etc.), peripheral nerve pain, poor circulation, post-traumatic injuries, and post-surgical pain and prevention of thrombophlebitis. Hako-Med can be used in conjunction with, in alternation to, or independently from any other therapy. A typical treatment session can last anywhere from 10 to 50 minutes. When used alone, the recommended protocol for Hako-Med is three times weekly for 4 to 8 weeks. However, when used in combination with other therapies, Hako-Med works synergistically to accelerate the healing response and reduce recovery time.Additional Recommendations for treatment and prevention1. For acute pain, alternate ice and moist heat applications every 15-30 minutes to keep the swelling down and minimize the injury. Once the initial pain has subsided, Chiropractic or Osteopathic treatment may help to insure proper alignment of the vertebral spine.2. For chronic back pain, strengthen the back with exercises.Strengthening exercises for your back, known as "Back Exercises", are available for home use. Prior to exercising, warm up your muscles by walking, cycling, or swimming. Exercises should then be performed in both directions (such as flexion and extension) and in one continuous motion. Make them a part of your daily routine. At the conclusion of your exercises, take a hot bath or shower for 10 minutes. A list of specific exercises can be ordered at the end of this recording.

Back strengthening exercises should be carried out on a routine basis, this is essentially because the back of the human being acts as the main coordination center of the entire body as it contains the spinal cord that mainly aides in the mobility of the entire body. A well conditioned back is known to be perfectly healthy, such that it is able to withstand more stress, and provides the ultimate protection to the spine; this is known to help one in avoiding back injuries or excessive pain that many at times are known to come with old age.Back strengthening exercises are always effective in strengthening the entire spinal column and ensuring the perfect health of the supportive muscles ligaments and tendons around it. While doing the back strengthening exercises you will certainly be advised not to do too much at once as you may end up with severe back injuries but essentially focus on performing higher intensity exercises for shorter periods of time.There is a set of back strengthening exercises that are widely known to be highly effective in ensuring the perfect health of the back that is free from any sort of pain and able to enhance mobility of body muscles.Hip bridge exercise is one of the best back strengthening exercises that essentially requires one to find a relatively flat surface. Lie on your back while your eyes face up; the feet should be flat while the hip width maintained apart from each other. While the arms are relaxed and the knees bent at an angle, one should squeeze the buttocks as one lifts the hips up and ensuring there is a straight lining from the knees to the shoulders. This position should be maintained for a few seconds, then one lowers down slowly, continuous doing of this exercise should ensure the perfect health of the spine. This exercise is mainly known to strengthen the back muscles that are important in stabilizing the spine.Side plank exercise is another effective back strengthening exercise that is effective in ensuring the ultimate strength and endurance of the entire core and usually beneficial in helping the lower back to be quite stable. The procedure involves one lying on the side of the body with the elbow directly under the shoulders; the left hand should be the one supporting the entire body mass from the floor with the help of the left leg. In this stable condition the abdominals will need to be tightened while one lifts the hips off the floor, while lifting up and down the neck should be aligned with the spine while the hips maintained in the square position. While on the upward trend one should maintain the position for about 3 seconds and then lower down gently. This set of back strengthening exercise should be performed three times on each side of the body for effective strengthening of the back.Bird dog back exercise is another vital back strengthening exercise that is known for its ability to improve the balance of spine muscles thus resulting in a stable spine when one is engaged daily activities such as walking and running or lifting light loads. The procedure of doing this back strengthening exercise involves one being on all fours with both knees and hands tight forged to the ground with the hip width apart the hands should be flat on the floor. While in this position one should tighten the abs and extend the right arm fully as if trying to get hold of something and the left leg fully back as if kicking something with the leg sole, this position should be maintained for at least 10 seconds and then interchanged with the right hand and left leg. Repetition of this exercise 4 times a day is known to increase the coordination and balance of the spine muscles. This will ensure that one is able to maintain a highly stable spine that is able to aid daily activities such running or walking.Romanian dead lift is usually a good back strengthening exercise that is of high beneficial for both the lower and upper back, with these exercise one will require a set of dumbbells or a barbell. While standing straight and tall with the arm in front;one will be required to push the butt back, the chest should essentially be in the upward position at the hip so that the weight is able to glide down gently in front of the legs. One should go all the way down until a sensation of a nice stretch is felt on the hamstring and then return back to the starting position.Lunge is another appropriate back strengthening exercise that can be performed anywhere as it involves one ensuring that the abs are gently contracted, with the hands on the hips one will be required to take a big step forward with the right foot sinking down gently until the knee is at a right angle. Gently rolling back upwards will essentially mark up the lunge back strengthening exercise.The main aim of this exercise is usually to ensure whole body control at all times thus ensuring the spine is always protected.Importance of back exercises

Here are some exercises for lower back pain. They strengthen the back by gently stretching the back muscles. Do each of these exercises five times twice daily preferably in the morning and evening. Later on you can increase the repetitions to ten times.Do each exercise quite slowly and cautiously. Stop any exercise that causes discomfort, numbness, weakness or some other sensation. It is always good to do some light aerobic exercise such as brisk walking to warm up the muscles before doing any exercise.Exercise No.11. Lie on your back on a mattress2. Bend one knee, place your hands upon it and slowly bring it towards your chest.3. Press your lower back against the floor as you do so.4. Remain in this position for as much time as you feel comfortable.5. Come back in the original lying position and relax.6. Repeat with the other knee.

Stretching exercises are important because they help to maintain flexibility, something that declines as people age and become less active. Stretching exercises are also important in keeping the body limber and flexible and increasing blood circulation. Stretching exercises are also sometimes performed by leaning against a wall so as to provide some leverage. If you can't do endurance or strength exercises for some reason, and stretching exercises are the only kind you are able to do, do them at least 3 times a week, for at least 20 minutes each session.If stretching exercises are the only kind of exercise you are able to do, do them at least 3 times a week, up to every day. Back stretching exercise can help relieve your lower back pain. Most of us have suffered from back pain because of many reasons, such as: sleeping in the wrong position in bed, sitting in an uncomfortable chair at work, standing on high heels or lifting heavy weights; whatever the reason, back pain can be very painful, at times inconveniencing most of your work because you cannot move in certain positions. Sciatica and lower back pain can be helped by stretching.A Few Simple ExercisesNeck. This one can also help to get rid of headaches as well! Just tuck your chin into your neck while holding a military like position!In other words, as straight as a ramrod! Hold it there for 10 seconds but too rigidly. You might have to do 5 or 10 repetitions of this to get headache relief. Another great one is the tennis ball pillow. Put two tennis balls into a sock. Tie the sock so that the balls are fitting closely. Then lie down and use this as a pillow so that it touches the muscles at the base of your skull.Another neck exercise is to place your left hand on your right shoulder and press it down as you tip your head to the left. Repeat for the other side. Yet another neck stretch can be as simple as placing the palm of one's hand against the front of the head and pushing it.Lower Back. Lie down and and bend your knees at a 90 degree angle (at right angles) by placing them on a chair, bed or bench or whatever. You can hold this position until your lower back pain eases. If you sleep on your back, then you can imitate this position by placing a few pillows under your knees.Benefits Of StretchingStretching exercises alone will not improve your endurance or strength. Stretching your muscles before they are warmed up may result in injury. Stretching exercises elongate muscle fibres so that they can contract and tighten more vigorously in response to the demands of the Olympic-level marathon runner or the weekend volleyball player. It could be time to consider what is the best treatment to get rid of sciatica, neck pain and lower back pain.

As a sufferer of chronic lower back pain and 2 rounds of surgery to repair herniated disks, I have found the best way to get relief is to walk 20 - 30 minutes a day and to do the following exercises every morning immediately after getting out of bed. Doing these exercises first thing in the morning is the best time as this is when your back is at its tightest and most painful as inflammation has built up during sleep. These exercises strengthen and stretch muscles that are tight or spasming trying to protect the damaged area in your lower back. The other benefits of these back exercises are that they will strengthen both back and stomach muscles. If you find any of these exercises painful don't do it.First starting positionLying on backPelvic TiltsRaise knees and place hands behind head. Tighten buttocks and press lower back into the floor, don't let buttocks raise off floor. This exercise is often helpful to reduce lower back pain. Do this exercise 2 sets of 10Straight leg raiseLying flat with hands by your side and bent raised knees. Straighten one leg while keeping the other bent. Raise the straight leg as far as is comfortable. The height of this leg raise may be reduced in people suffering from sciatica. This point of this exercise is to stretch hamstrings and to gently stretch nerves. Do this exercise 2 sets of ten per side.Single knee to chestLying flat with knees raised. Draw one knee towards your chest as far as comfort allows. This gently stretches lower back muscles which become tight when you are in pain. Hold this position for 12 - 15 seconds 3 times per leg.

While it is well-known that back pain is a natural part of late pregnancy, many women do not know if early pregnancy back pain is normal. If the pain is not severe, it is likely the result of changes that begin to take place in the body very soon after conception.Muscle spasms are at the root of most cases of back pain during early pregnancy. They are caused in a couple of ways. First, the hormone relaxin begins to be released into the body to loosen ligaments around the pelvis. Your body does this to make room for the growing womb. As the pelvic connections loosen, instability and pain develop that affect your lower back. Your muscles will begin to stretch as the position of the pelvis changes; when muscles become overstretched, they run out of energy, since muscles depend on a relaxation/contraction cycle to pump nutrients in and out. Just as you may begin to shake if you haven't eaten in a long time, muscles begin to twitch and spasm when they run out of energy. The result is a forced, painful contraction of the muscle.Another potential cause of first trimester back pain is the relaxing of abdominal muscles. This also occurs to make room for the growing womb. For some this does not occur right away; however, if you had weak abdominal muscles before pregnancy, it will occur sooner. This means that the lower back muscles will have to support the upper body's weight without assistance from the stomach. The muscles are not allowed to relax long enough to rid expended nutrients and take in a fresh supply. As described above, this leads to spasm.Though pregnancy and back pain often go together, you can still take steps to reduce the amount of pain you experience. Having a healthy balance of rest and activity is important for pregnant women; you must keep your muscles and ligaments supple while avoiding strain. Going for regular walks is an effective way to manage pelvic and back pain for many women in early pregnancy.After activity, lying on your side with a pillow between your knees will allow your muscles to recover.Another great exercise for back pain during pregnancy is the pelvic rock. See the video at http://www.youtube.com/watch?v=0WeWVx5fT6I to view proper execution of this exercise. The pelvic rock stretches the lower back and strengthens the pelvic floor.As always, posture plays an important part in the amount of pain you feel. If you allow your body to slouch forward as the abdominal muscles weaken, you will increase the strain on your lower back. It is important to train your body to maintain proper posture early on, since your center of gravity will change later in pregnancy and the task will be doubly difficult. Make sure your muscles and ligaments are able to support your spine from the beginning.If back pain is severe during your first trimester or at any other time during your pregnancy, you should see your doctor immediately, as severe pain can be the sign of a problem in your pregnancy. Also, pay attention to any other abnormalities that may coincide with the pain.Back pain management during your first trimester involves light exercise, proper posture and rest. Help yourself enjoy this exciting time by reducing pain.

If you are suffering from lower back pain, all you need is exercises to help strengthen your back muscles and make it much stronger. These exercises should not be rushed, because it will not do your back any good, therefore you should take your time while practicing the exercises. You should stop if you feel uncomfortable when doing any of the exercises and let your back relax for a bit. Before doing these exercises try to stretch your back.Exercise One - Lie on the floor and position your lower back pressed against the floor. Cross your arms and put them onto your chest. Now lift your head and tuck it into your chest, you should make sure that your back is still flat against the floor. Try tightening the muscles in your abdomen while your head and shoulders are lifted off the floor. You can hold this position for ten to fifteen seconds or until you feel uncomfortable. Now relax and repeat this exercise another four times. You can continue with the length of time you are holding the position or you can gradually increase the length of time you are holding the position for, and also gradually increase the number of repetitions.Exercise Two - You start by lying on your back on your bed, then gently bend one knee and slowly start to move this towards your chest. Ensure that while you are doing this, you are pressing your lower back against the mattress. Try to hold this position until you start to feel it becoming uncomfortable. Now relax and lie down again, repeat this exercise with your other knee. As soon as you are through with one repetition, you should repeat the same thing on both knees another four times. Once you get more experienced you can increase the number of sets that you do.Exercise Three - Lie down on your back and position your arms relaxed by lying down beside your sides. Try to keep your knees flat on the bed or floor and bend your knees. Your lower back should be pressed firmly against the floor and you will observe that your hips should start to rise. Make sure you hold this position for ten seconds and then relax. Repeat the exercise several times; gradually increase the length of time you hold the position for, so that eventually you are holding for one minute.There are techniques to permanently cure your lower back pain. These techniques should be methods of physical and mental re-education to reduce habitual and unnecessary tension in all your activity through awareness of balance, posture and movement. It should also show you how to identify the cause of your pain.