Lower Back Pain Exercises

You should be awed at how yoga exercises could do wonders, especially for lower back pain. Through the years, the potential of doing yoga exercises and poses to help treat and eliminate lower back pain is getting more and more popular especially in the modern Western world.There are specific yoga exercises, techniques, and poses that could specifically bring about sought-after relief for lower back pain. The most common and most popular posture series of Yoga for the problem is Sun Salutation. Also called Surya Namaskar, Sun Salutation is a 12-posture series of Yoga techniques that is performed collectively in a graceful and single flow. It is often used as a basic warm up. It helps build muscle strength and it bolsters overall physical flexibility. Just a round of Sun Salutation could comprise of two complete sequences. One sequence would target the body's right side while the other would target the left side.Sun Salutation is started by standing firmly in a Mountain pose. In this position, make sure the feet are hip width apart. Bring your hands together in a palm-to-palm position, the fingers pointing upward as if you are praying. As you maintain this position, take a number of deep breaths before finally moving on to the next pose. Start inhaling and raising your arms upward. Your head must slowly bend backward as the arms stretch above it. Your back must be arched further, as far as you feel comfortable.As you do so, exhale and then bend forward. Your knees should be bent as you feel necessary. Your hands should rest beside your feet and your head should touch your knees. Do recommended positions and poses repeatedly for some time. As the minutes pass, feel your body get relaxed and your lower back pain relieved.The next step is to take the right leg back with toes under and the left knee bent touching the floor with your hands. Then take the left leg back, with both legs straight and pushing the hands firmly into the floor begin to take the chest/head to the floor, your body is now in an inverted 'V'.Take the seat away from you on a diagonal, if your heals are to the floor then lengthen the distance between your hands and your feet so the heals are just off the floor. Even if your head is on the floor it is a continueus process to lengthen the spine. Then come down into 'crocodile' (Chaturanga) then into cobra, to dog pose then bring right leg through between hands with knee bent, bring other leg through to Uttanasana then breathing in on the way up hands to the side and leading the way.

Yoga is an excellent therapy for healing sore and injured back muscles, reducing recovery time, preventing re-injury, and reducing the risk of disability from back pain. Yoga helps alleviate lower back pain by strengthening and stretching the muscles of the lower back, reducing inflammation and increasing circulation of blood and prana. Regular yoga practice also improves posture and body mechanics, relieving pain and preventing injury by keeping the spine in proper alignment.Choose an exercise program that is not too intense. Slowly increase the intensity of stretches and strengthening exercises to prevent aggravation in the spine. There may be a little back pain after exercises but don't be put of. Try again at less intensity. Choosing the right Yoga for back pain will strengthen the spine and increase flexibility. This is necessary for support and greater range of motion.Yoga is a physical and mental practice that involves the body, mind, and spirit. The most common form practiced in the United States is Hatha Yoga, which includes specific movements or postures (asanas), deep breathing (pranayama), and sometimes meditation (dhyana)."In yoga there is a difference between pain and suffering. Pain is often caused by physical things, but the mind fuels the fires of suffering by thinking about it and coming to negative conclusions, which activates your stress response system," says Dr. McCall. "When you do meditation or breathing practices, you start to see the role that the mind plays. Advanced mediators can modulate their pain. They know the pain is there, but they don't react to it the same way."Yoga for the Back - Yoga for the back offers a mind-body approach to nurturing a healthy back. During the class, the participants not only work on posture improvement, but also practice stress management techniques such as breathing, vitalization, awareness and meditation in order to live mindfully and recognize the early warning signs of back pain caused by stress.Meditation and yoga are obviously appealing for a lot of people, and they certainly have many benefits for anyone who chooses to pursue them diligently. For instance, for low back pain sufferers who have had previous experience with yoga and meditating, extending that practice may be an excellent and practical self-treatment strategy.

Did you know that low back pain at some point in time will inflict over 80% of the population? Proper footwear can potentially prevent, reduce and treat biomechanical factors associated with low back pain in runners. Back pain can be a mysterious thing. Every time your feet hit the ground, the reacting shock is transferred up your legs to your hips and spine, and any biomechanical imbalance can ultimately cause lower back pain.It could be that you have flat feet, and your over-pronation (rolling in of your feet) is causing your back ache. It could be that you have really high-arched, rigid feet and the lack of pronation is causing your back pain. It could be that one of your legs is ever-so-slightly shorter than the other, or that your pelvis is just a tiny bit uneven or tilted. You could have a curve in your spine. More seriously, one of the discs between the vertebrae of your spine could be degenerating or arthritis is setting in.Back pain can be a tough mystery to solve, but with a little help from your friendly neighborhood sports medicine specialist you should be able to track down the cause. By far the most common diagnosis in patients with low back pain is the lumbar sprain/strain, which accounts for about 75% of all cases of low back pain. While muscle strain is the most common cause of back pain for runners, play it safe and visit a sports medicine orthopedist or a chiropractor to have your spine and vertebrae examined if you are experiencing severe pain.If you have ruled out all the worrisome spine issue, you may have an uneven pelvis or unequal leg lengths. These conditions are relatively common and can be ascertained with a good biomechanical exam. With either, the muscles on one side are being pulled. They're tense to begin with, and the added stress of running can put them into spasm. Relatively weak abdominal and lower back muscles might also contribute to the problem. Running generally tends to cause strength imbalances between these muscle groups. Add tight hamstrings, another common condition among runners, and you have a nifty recipe for back pain. Core strengthening exercises and a lot of stretching can help.Finally, the root cause is often in your foot, the last place most people look! Back pain is a common injury associated with flat feet and over-pronation. Likewise, if your feet are rigid and high-arched, their lack of stress relief and under-pronation can cause stress imbalance resulting in back pain.For immediate relief, cut back on the mileage, moist heating pads, anti-inflammatories like ibuprofen, and a good massage. If the problem is disc deterioration or spinal arthritis, surgery may be necessary, and an adjustment in training is absolutely required. Take this condition seriously, and see a spinal specialist. If your spine is merely out of alignment, manipulation by a chiropractor or physical therapist may help ease your pain. This may also ease your muscle strain.If your doctor confirms that you have an uneven pelvis or unequal leg lengths, the solution will likely be to try to correct the problem with a heel lift on the short side. This may be as simple as putting a piece of 1/4" foam or cork into the heel of your running shoe. If you don't get any relief at all within a week, go ahead and take the lift out. If it does no good, its better just not to wear one; your body may have adjusted to different leg lengths, and "fixing" it may cause more discomfort. Whatever the case, make sure that the remedy matches the problem; do not use a heel lift if your doctor does not confirm that you have an uneven pelvis or unequal leg lengths, or you may only make your problems worse.If your problem is in the structure of your foot, your solution may be as simple as wearing different running shoes or adding orthotics to the mix. Shoes have been shown to lose almost 75% of their shock absorption after approximately 500 miles. This appears to be the critical point in which injuries tend to develop as a result of shoe wear. Thus it is important to have a rough idea how many miles are on your shoes and to replace them before soreness begins. If your shoes are not worn out, see your podiatrist for recommendations of shoe types and to see if an orthotic will help decrease the biomechanical strain causing your back pain. . In most cases of lower back pain, you will benefit from exercises to strengthen your back and abdominal muscles.Back pain can be an indicator of a serious problem and can lead to a cascading injury that slows your running to a complete halt! Muscular back pain is the most common and can be annoying and complicated to treat due to the myriad of causes. If you have severe pain, seek medical attention immediately. If your pain is mild and seems to be directly related to your running, look to your feet as a possible contributor to you pain.

Right side lower back pain which is also referred to as Sacro-Iliac pain is one of the most common forms of back problems. Combined with the fact that a few of spinal joints may tighten and the pelvis being out of balance can cause a tremendous amount of pain. There is a muscle in the lower back called the Quadratus Lumborum which runs from the base of the ribs right to the top of the pelvis area and this can develop trigger points, these in turn may refer the pain to the lower areas of a back. However, the main source of the pain comes from the Sacro-Iliac.Pain usually develops between the Sacrum and the Pelvis in right side lower back pain. Because there is no disc to offer protection and a person strains their backs, this joint moves badly and causes the person to experience sharp pain across their backs. Muscles in the lower back help support the spine and therefore posture, they also provide strength and let a person lift things up and move around freely. Trigger points which are tight knotted muscle fibres defer pain away from the spine and the muscles around the spine tighten in the back when the spine is strained in any way.Muscles located around buttocks also play a vital role in how the back works. They provide strength to both the lower back and to the thighs. It is important to understand which of these is causing the pain when suffering from back pain. However, the smaller muscles that attach each vertebra to another one also support all joint movement. If a person strains their spine in this area of their backs, it is these muscles that give sharp back pains and joint stiffness, but the pain is more localised so easier to detect much faster.Due to the fact that the Sacro-Iliac joint has no disc it is more vulnerable to strain or damage. As the joint tightens muscles and ligament also tighten so the pain actually radiates up the back or even down into the buttocks. It is known that the cause of all back pain is by four main factors and these are joint movement, pelvic imbalance, tight muscles and weak muscles. It is more likely to be an imbalance within the pelvis which causes lower back pain.Any lower back pain should be investigated to make sure there are no underlying root causes to the problem and any back pain should be treated to avoid chronic pain problems developing at a later date. If it is the Sacro-Iliac joint that has been strained the discomfort can be very severe but it is not a serious condition that needs specific treatment or invasive surgery. There is no risk of disc damage as there isn't a disc on this joint. Doctors recommend a couple of days rest as well as taking pain relief tablets which sufferers can buy over the counter. In some cases a doctor may prescribe stronger medication but will keep a close eye on the patients' progress as the medication should only be prescribed for short periods of time.It is highly recommended that anyone suffering with lower back pain should keep as active as possible as quickly as possible. Two days rest is enough and with anti-inflammatory medication, a person should be able to move around without too much pain. Doctors and back specialists much prefer to avoid chemical-based drugs to treat such pain and recommend a course of therapeutic treatments instead. Right side lower back pain can be intense but with over the counter medication, a little rest, therapy in the form of visits to a chiropractor and a daily exercise routine are the best way of dealing with the condition.

How is your lower back doing right now?Does the pain come and go, or is it constant?1.) Lower Back PainLower back pain is one of the most common reasons cited for worker sick leave in the United States and Europe. Around 30% of workers in both the United States and Europe are affected by lower back pain. While the incidence of this condition may be attributed to a wide range of factors, two of its most common causes deal with lumbar strain and nerve irritation.2.) A Muscle StrainA low back muscle strain occurs when the muscle fibers are abnormally stretched or torn. Diagnosis of a lumbar strain usually takes into consideration the history of the injury, the location of the pain and taking steps to rule out nerve injury and bone abnormalities.3.) Treatment of a Strained Lumbar MuscleIn treating a lumbar strain, it is recommended that the back be given a rest to avoid aggravation of the injury. Pain relievers such as acetaminophen or ibuprofen may be taken. Local heat application may also offer some relief. Performing reconditioning exercises will help to strengthen the lower back and the affected muscles. To avoid future injuries, it would be worthwhile to study and practice techniques for protecting the back, as well as use available back support devices. (Consult your physician first about any medications and exercises).4.) Nerve Irritation

The reasons for Miscarriages are unclear. Some experts postulate one cause to be that the union of the male sperm with the female egg is defective due to chromosomal incompatibility.Whatever the case, first pregnancies often end up in miscarriages. Since there will be no remarkable physical indication of miscarriage, most women will mistake a miscarriage for an unusually heavy menstruation because the discharge will be accompanied by more cellular debris, including the displaced fetus.Miscarriages are frequently accompanied by bright or dark red spotting and abdominal and lower back pain. Miscarriages may happen over a short or extended period of time, depending on how quickly the fetus can detach itself from the ovarian wall. The first thing to do when you notice these symptoms is to consult with your gynecologist. The doctor may decide to perform D&C on you to hasten cleaning up the ovary. While bleeding is present it is usually advisable to refrain from strenuous activity.The lower back and abdominal pain experienced in miscarriages is due to the contraction of muscles surrounding the genital area of the body. If the bleeding has stopped and lower back pain still persists, a mild form of exercise may relieve the muscular tension in that area. There are many un-straining exercises that you can perform regularly. For instance:
Lying flat on your back, repeatedly flex and stretch your ankles.
Lying flat on your back, slows flex and stretch one knee alternating with the other.
Lying flat on your back with your hands resting on your abdomen, draw in your abdomen at the same time doing upper lung breathing. Then loosen the abdomen and repeat.
On your back with one knee bent and the other straight, slowly raise the stretched knee and then lower it. Repeat for the other knee.

Almost everyone experiences low back pain at some time in their life. It is currently the top reason for visiting a chiropractor and the leading cause of disability of people under 45 years of age. In the old days, bed rest was advised. Now, we know that rest is counterproductive and will lead to a decrease in conditioning and an increase in pain. When back pain occurs, we need to move...gently.Here are two basic rules for exercising with low back pain:1. Move within a pain-free or decreasing pain range-of-motion.
Movement allows blood to flow to the injured area, bringing needed oxygen and nutrients to the area for healing. This movement should be within your pain-free range, even if it is only a couple inches of movement; we stay within a pain-free range because moving into pain will tell your brain that this is an acceptable way to move and maintain this pattern of pain. The "no pain, no gain" philosophy does not apply here.2. Breathe
Allow your breath to soften, incorporating breath with movement in your exercises.Here are 3 exercises recommended for low back pain:

A growing amount of research indicates that the lumbar multifidus muscle may be the key to many instances of chronic lower back pain.The multifidus muscle stretches from the sacrum to the bottom of the skull and runs along the spine. Its thickest part is located in the lower back. Though relatively thin, this muscle is largely responsible for the alignment and stability of the spine; some estimate it is responsible for 2/3rds of spinal stability. Its superficial layer supports alignment, while the deeper layer is responsible for stabilization. By supporting the spine, the muscle takes undue pressure off spinal discs.The multifidus mainly comes into play when bending backward, bending sideways and turning to one side. The muscle can become strained during these actions if the position is held for too long, if you are carrying an object or if the muscle is weak. Sports are a common reason for multifidus injury.After any muscle is injured, it needs to be rested for a day or two to recover. What researchers are now considering is the possibility that the multifidus atrophies quickly after injury, meaning that those who do not take steps to rebuild the muscle post-injury are susceptible to recurrent back pain. The quick atrophy may be caused by the fact that the body readjusts posture and movement patterns to avoid pain.A 2009 study by MacDonald et al sought to answer why 34% of people who experience lower back pain experience recurrence. They compared the multifidus muscle activity of healthy patients with those who have recurrent pain. The muscle normally activates before it is needed in order to prepare the spine. In the group with lower back pain, the muscle engaged later than in the healthy group. This lack of spinal support when needed increases the risk of further injury and pain.The study can be found at http://www.ncbi.nlm.nih.gov/pubmed/19186001.Rebuilding the MultifidusThe loss of muscle size and strength due to atrophy combined with delayed activation may be responsible for chronic lower back pain in many individuals. Any type of back pain or injury can lead to disuse of the multifidus, so strengthening this and other core muscles is a sound component of any back pain recovery plan.The back bridge exercise engages the multifidus most. This exercise also engages the deep abdominal and gluteal muscles. The best way to prevent multifidus strain in the future, along with practicing proper body mechanics, is to develop the core muscle group as a whole; this will provide support to the muscle and ensure it is not compensating for other, weaker ones. See the Mayo Clinic's slideshow of core workouts at http://www.mayoclinic.com/health/core-strength/SM00047. If your back pain is severe, you should consult a physical therapist to guide you through exercises that do not exacerbate your pain.

Even when you are experiencing lower back pain, it is important that you continue exercising. Unless, of course, your doctor prohibits you from it. For the most part, exercises that encourage flexibility, aerobics and core strengthening are great for your lower back and, in fact, work to protect it from further injury.What lower back pain exercises accomplishOne of the main reasons you want to keep exercising is that the movement promotes recovery. Without exercise you muscles get stiff and tight. This quickly escalates the risk of further injury. Exercise also strengthens the abdominal muscles, as well as the legs and back, which makes them more injury resistant. There are various types of exercise, and each serve a different purpose when it comes to helping your back out.Aerobic exercise brings in fresh oxygen to every part of your body. Muscles that have sufficient oxygen are known to perform better. Strength training helps condition the back and abs. When both these muscle groups are strong, you get much better a range of motion. Flexibility exercises, also known as stretching, are also very good for your lower back. The more flexibly you have, the easier it is to move correctly. Regularly including each type of exercise in your weekly routine helps time your lumbar nimble.What are the best exercises for lower back pain relief?Most of the exercises that are best for either relieving or preventing lower back pain are simple everyday exercises that can be done at home, with no special equipment. Of the many people who experience pain in this region, most are comfortable in either one of two positions: standing, meaning back and hips are extended, or sitting, meaning back and hips are flexed.For best results, exercises that keep the back in the position that you are most comfortable in, either extended or flexed, work best. Those who prefer flexed can try exercises like: Hip flexor stretch
Bridging
Press up

Most people suffering with lower back pain also suffer with internal muscle injuries due to heavy weight lifting. Some people can experience lower back pain due to shortened and weak muscles. The best back exercises for lower back pain are the ones which combine the best exercise workouts from low impact aerobic workouts, stretching exercises and muscle strengthening workouts.There are few effective back exercises for back pain such as swimming and walking that can provide muscle relaxation in the lower back area and can expedite the process of back strengthening. It is also important to improve muscle injuries and lengthen shortened muscles in the lower back area. Once you are able to reduce your pain, you will be able to achieve the proper body posture in a few days.3 Best back exercises for lower back painThe following are three important back exercises for back pain that should be performed under expert guidance of a physical trainer and there should be a minimum 5-10 reps every day to get the desired results in a few weeks.1) Perform reverse crunch exercise The reverse crunch workout focuses on lower abdominal area. First start this exercise by lying on your back and keep your feet in the air while keeping knees bent in the 90 degree angle. Now put your hands below your buttocks and make your back parallel to the ground. Now start exerting pressure on your lower abdominal area while lifting your buttocks above the ground. Hold your body in this position for few seconds and then slowly relax your body to normal position.2) Practice camel stretch exercise This camel stretch is one of the most effective stretching exercises that can reduce your back pain in few days with regular practice. This exercise starts with a position where a person needs to lie down on the ground on the stomach. Then slowly make a position where your hands come under your shoulders and knees come under the hips. Now slowly start raising your hands and hips in the upward direction while your stomach stays on the ground. Remain in this position for few seconds and get back to original position thereafter.3) Try basic twist exercise Basic twist is another efficient lower pain exercise that can produce the results much faster as compared to other back exercises. Lie down on the ground with your back touching the ground and keep your arms stretched in the outside direction. Now start breathing and bring your knees closer to the chest slowly. After few seconds, bring the knees back to the original position while you exhale slowly. Keep repeating this cycle while also repeating inhaling and exhaling at the same time.Try these 3 simple yet very effective back exercises in the comfort of your own home and get rid of your lower back pain in a few weeks permanently.