Lower back pain is common among men and women which is a major concern, when it seriously affects routine activities. It is not surprising that you may feel like taking rest, but the fact is that movement can prove beneficial for your back. By movement is intended the right exercise patterns which would help alleviate the back pain. Specific exercises for lower back pain can help strengthen your back, stomach, and leg muscles and support your spine, thus relieving back pain. Of course, you may experience a slight increase in pain at first but it improves over time when your muscles get stronger. However, what needs to be kept in mind is that not all exercises suit everyone. A good healthcare professional can help you choose the right technique depending on the cause and intensity of your pain.
Some exercises such as Standing Toe Touches put greater stress on the disks and ligaments in your spine, and may aggravate pain. Lack of core strength can contribute to pain and stiffness in the lower back; pain can also result from weak abdominal muscles. Here are a few common exercises that can help improve your back pain.
- Leg raise: Lie on your back with your arms at your sides. Lift one of your legs to a 45° angle, hold for a few seconds and bring it back. Repeat the pattern with the other leg and repeat the entire exercise 5 times. This would strengthen your stomach and hip muscles. Do similar leg raises by lying on your stomach, which strengthens your back and hip muscles.
- Leg swing: Stand behind a chair and hold on to the back of the chair. Keep your knee straight and lift one leg back and up and bring it back slowly. Do the same with the other leg and repeat 5 times. This would strengthen the hip and back muscles.
- Stretch out the back: Lie on the floor on your back; your knees need to be bent and your feet flat. Now start raising your knees towards your chest and place your hands under your knees to gently pull them close to your chest. Do this without raising your head, release slowly and repeat the exercise 5 times.
- Partial crunches: You may lie on the floor with knees bent and feet flat on the ground. Put your hands behind your neck. You can now tighten the stomach muscles and raise your shoulders off the floor while breathing out. Hold for a second, after that slowly lower back down. Slowly release the stomach muscles to the previous position. Repeat this exercise 8 to 12 times. Make sure that your feet, tailbone and lower back remains in contact with the mat at all times.
- Press-up back extensions: Lie on your stomach, placing your hands under your shoulders. Lift your shoulders off the floor as you push with your hands. Put your elbows on the floor directly under your shoulders, and if this position is comfortable, hold it for some seconds.
It is better to avoid toe touches and sit-ups which may aggravate the pain. Lifting weights can help reduce back pain when done properly. Try aerobic exercises, walking, and swimming that can help improve the condition.