Exercises For Lower Back Pain What You Need To Know
Use Lower Back Pain Exercises For Prevention
It can happen to you today, over a year or somewhere in the next 10 years but to most of us it will happen at least ones in our lives. We are talking about lower back pain in this article and when you are one of many who already have experienced it one time ore even more times, you know you will do anything to prevent it from happening again. You can divide lower back pain in two types, there is the acute form that will usually last for a few days to a few weeks and there is the chronic lower back pain and this can last months and in some cases even years. The intensity can vary from day to day, with some days the pain can be bearable and some days where the pain is excruciating.
Lower back pain exercises can help you in three ways:
- prevent acute lower back pain from returning
- prevent acute lower back pain from become chronic
- reduce chronic lower back pain
When you want to do some exercises for prevention there are some things you should know first, acute lower back pain is usually caused by muscle strain and overuse, for example doing yard work for a couple of hours can cause this kind of back pain most of the time the day after is the wurst day. The only way to treat this is to take a little rest but not longer than a day or two, avoid positions that exacerbate the pain, use heat or ice, and take a pain killer if you absolutely need to. After that first day of rest you need to start doing some exercises.
With acute lower back pain you can do the exercises on your own but when you have chronic back pain it is wise to learn the exercises under supervision of a physical therapist. Most of the time you can do them on your own after you have the hang of it and even when there is a waiting list for the physical therapist there is a lot you can do without supervision.
When the extreme pain is over and you are able to stand up on your own, it is time to start with some strengthening exercises and gentle stretches, these will not only address your back but also your stomach and legs. All exercise you do should be about strengthening the muscles in the back stomach and legs because when you have strong muscles they are much less sensitive to be strained. And when you have strong leg and stomach muscles these can help your back muscles from overuse and straining. Strong muscles help to keep less strong muscles in place, our body just works better when it has strong muscles. This way the exercises will prevent the back pain from returning and become chronic, it also helps you recover much faster.
You should not let any residual pain keep you from doing exercises, lying in bed will make your muscles only stiffer and you will lose strength and flexibility. In the long run it will make you feel better, if you are a little bit hard for yourself remember the pain will be much greater if you rest to long.
Keep on doing these lower back pain exercises for a couple of weeks or even months after the pain has gone away to prevent it from returning.
Abdominal and cardio exercises for person with bad back and neck pain and sciatica?
What exercises would you recommend to get me started. Old injuries to neck and back have progressed to the point where the pain is constant i.e. sleep sitting up and with heat and massage 16-20 hrs per day to maintain functionality. even still, need help sometimes getting up and about. Im gunshy about exercise because one wrong step can aggravate injury even more.
Have always been an athlete, basketball player mainly, a gym rat. But the injuries combined with sitting alot have my midsection spreading and feeling weak. Tried to run / walk on track on sunday and shoot a little hoops. Each step seemed to press the lower back discs together more with pain. Also old knee injury from ball makes running painful. 3 days later i can hardly walk.
I know extra weight is making pain and quality of life worse. About 75 extra pounds now. I need exercise thats low impact, wont hurt back, knee or neck, will strengthen back muscles and really! work on reducing mid-section spread?
First off, my heart is with you. I have neck problems, a crap back, sciatica and scoliosis so I know how you feel.
Exercising is a problem but I can offer 2 ideas that I do all the time.
Get yourself a resistance band (giant elastic band thing with handles) and lie on the floor or bed, with support under whatever parts hurt (obviosluy under neck and lower back), put your foot in one end of the band and just stretch your legs around till its tight, and hold it for as long as you can, and keep doing it, you’ll find it gets easier, so find different ways to hold your legs. And while your doing all this, hold in your stomach, as much as you can, this really works wonders and puts no pressure on your back or neck.
Also for just a stomach one, when your sitting in a chair watching tv or something, hold in your stomach, suck in your gut in other words, just hold it for as long as you can and in between suck in your gut and let go as fast as you can over and over, then hold it as longas you cana gain.
Both these works well for me, I hope they help you.
LOW BACK PAIN ,DISC .CAUSES AND TREATMENT- Everything You Need To Know – Dr. Nabil Ebraheim
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