Achieving Free Back Pain Relief Using Lower Back Exercises

Achieving Free Back Pain Relief Using Lower Back Exercises

Lower back exercises are an important component of any lower
back pain relief program, and it is essential that that they
are carried out correctly if they are not to exacerbate the
problem. However, whether these exercises are appropriate
for you or not will depend upon the cause of your back pain,
and if you are suffering from a herniated disc you will need
more specialized treatment prior to undertaking any exercise
program.

Many people wrongly believe that they should never exercise
with back pain, because they feel that will just make the
condition worse. It is important that you don’t allow your
back muscles, particularly those of the lower back, to
become progressively weaker thorugh a failure to exercise,
or your spine will be insufficiently supported, and your
lower back will steadily weaken and become liable to suffer
further injury.

Exercise, therefore, is necessary for a quick and proper
recovery, although it is important that you realize that you
must not try to lift anything if you are suffering from, or
have recently suffered from, acute back pain of any form. If
you have chronic back pain never lift with a bent back, but
with a straight back and lift with your knees. You should
not attempt to lift any weight over 30 pounds until your
core strength has been improved.

If you have recently suffered a back injury, you should rest
for a few days until the acute pain has subsided and then
begin with just a few simple stretching exercises. Leave
the strengthening exercises until the pain has subsided or
you are liable to make your condition worse.

A number of people become inured to pain, and think that
they have recovered sufficiently for them to undertake more
demanding exercises, and as a result continue to carry out
lasting injury upon themselves. It is very important that
the pain has subsided prior to undertaking any lifting
exercises or significant stretching, although you can try
some simple stretches such as those detailed further below.
Your pain will be reduced through the relaxation of your
muscles and increased joint flexibility.

You must warm your muscles up before carrying out any lower
back exercises. This gets the blood flowing through them
and enables the muscles cells to contract without doing
further damage. A warm bath or shower will help achieve
this. Gentle stretching improves the circulation through the
muscle tissue and helps to loosen them up. This helps to
improve your mobility and relieve the pain.

Walking is a good exercise to begin with and so is swimming
– particularly in warm water. Physiotherapists normally
provide hydrotherapy in water at around 40C, close to blood
temperature, that helps to loosen up the joints and muscles.

The initial lower back exercises provide very gentle but
effective stretching, and work on your back indirectly by
the movement of other areas of your body. Lying down flat
on your back and slowly bending and straightening one knee,
allowing your heels to slide up and down the floor is a
gentle exercise that will do you no harm. Do this 10 times
with each leg, and you will impart a gentle stretching
motion on your lower back muscles.

Then, still lying down, you can try tightening your
abdominal muscles with your arms down straight. Make sure
you breathe normally doing this to keep your blood
oxygenated. This will put slight pressure on your spine and
your lower back muscles, stretching them and helping them to
recover.

These lower back exercises, and others similar to them, will
help provide acute lower back pain relief and help you to
recover to a stage when you carry out more demanding
exercises. You will never be truly recovered from back pain,
however, until you are able to improve your core muscle
strength, and the flexibility of your joints and muscles.
All of these will provide stronger support for the bones of
your spine and muscles of the lower back.

A gentle massage followed later when feel stronger by deeper
massaging and stretching offer lower back exercises that will
loosen up the joints and muscles and help provide this core
flexibility needed for more permanent back pain relief. You
can save on the cost of frequent professional massages by
using power massage pads that provide the form of deep
massage needed to free up the deep joints and relieve
deep-seated muscular pain.

Once you are able to, more extensive stretching exercises
will be needed to offer more lasting back pain relief from
chronic conditions, and inversion tables are ideal to
provide stretching exercises precisely targeted to the areas
that have to be exercised.

You can use lower back exercises both to relieve chronic
back pain and help strengthen your muscles after acute back
pain, but they must target the muscles that have to be
strengthened or stretched and must be carried out properly.

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