Exercising with Lower Back Pain
Stay Active as Long as You Want
It’s a common problem for many who exercise, a problem that hurts during everyday activity and scares a lot of people away from any physical activity. It’s lower back pain. For those of you who suffer from this problem, here are some ways to stay active and help relieve this pain.
There are a number of recent studies showing that most people with lower back pain need to improve lower back strength with a good lower back muscle workout. This might cause a little more pain in the beginning, but in the long run, it will ease the muscles of any pain they are currently having. Basically, the long-term solution for back pain lies in exercise.
Some pain or achiness felt in your lower back might be the result of weak abdominal muscles. When you have a weak core, you are more likely to have poor posture and your muscles may be strained in a way that is uncomfortable or causes pain. You can minimize back pain by doing exercises that make the muscles in your back, stomach, hips and thighs -your core- strong and flexible. Even if you are currently participating in cardiovascular exercises like running or swimming, you should still add some of the following exercises, specifically designed to strengthen your core.
Leg Raises to strengthen stomach and hip muscles
How to: Lie on your back with your arms at your sides. Lift one leg off the floor to about a 45° angle. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat 5 times with each leg. If that is too difficult, keep one knee bent and the foot flat on the ground while raising the opposite leg.
Leg Raises to strengthen back and hip muscles
How to: Lie on your stomach. Tighten the muscles in one leg and raise it from the floor. Raise it as high as you can (approximately 30°) without causing any discomfort to your lower back or lifting your hip off the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat 5 times with each leg.
Wall Slides to strengthen your back, hip and leg muscles
How to: Stand with your back against a wall and feet shoulder-width apart. Slide down into a crouch until the knees bend to about 90°. Count to 5 and slide back up the wall. Repeat 5 times.
Partial Sit-Up to strengthen stomach muscles
How to: Lie on your back with knees bent and feet flat on floor. Slowly raise your head and shoulders off the floor and reach with both hands toward your knees. Count to 10. Repeat 5 times.
Back Leg Swing to strengthen hip and back muscles
How to: Stand behind a chair with your hands on the back of the chair. Lift one leg back and up while keeping the knee straight. Return slowly. Raise the other leg and return. Repeat 5 times with each leg.
Exercises to increase flexibility and stretch out the back
How to: Lie on your back with your knees bent and feet flat on your bed or floor. Raise your knees toward your chest. Place both hands under your knees and gently pull your knees as close to your chest as possible. Do not raise your head. Do not straighten your legs as you lower them. Start with 5 repetitions, several times a day.
If you have not done any kind of exercise recently or if you have any type of high-risk health issues, it is recommended that you consult your physician before you do any of the suggested exercises. |