3 Exercises To Help your Low Back Pain

Try these Exercises to help your Lower Back Pain

Thankfully, there are some simple things that you can try that can alleviate or even completely get rid of your pain. One thing is to exercise. This will help strengthen the muscles in your back and waist, which can provide relief.

Low back pain is one of the most common sources of pain in our society today. It has been found that on average, more than eighty percent of people will experience lower back pain at some point in their lives, and nearly nine million in the UK experience chronic low back pain. If you are someone who is living with either acute or chronic lower back pain, it might be time to start looking for ways to manage and relieve your discomfort. One way to do this is by exercising.

Exercising is not only good for mood and disease prevention, but it can also help with back pain. In fact, a study conducted in 2013 found that patients with persistent low back pain who participated in supervised exercise to strengthen the trunk extensors and abdominal muscles showed significant improvement in pain. The exercises were performed three times per week for 10 weeks. Some benefits of exercise are relief of chronic pain, increased fitness, increased flexibility, and reduced stress. A lot of people think that exercise is bad for your back, but it can actually help alleviate some of the pain. If you are experiencing chronic low back pain, adding in 10-15 minutes of physical activity a day can help to ease the pain and get you back on your feet quicker. Even if you have only been diagnosed with an acute episode of low back pain, you can still benefit from exercising. Pain management is an integral part of any medical treatment plan. There are many methods available to help treat low back pain, but an Osteopath will always start with non-invasive and conservative methods, such as rest, heat therapy, medication and physical therapy. Acupuncture can be used as well.

It is important to make sure that you do not further injure your lower back by doing exercises such as sit-ups, crunches and leg raises. These exercises can actually cause more damage.

Exercise 1: The first exercise that we will explore are knee hugs. To do a knee hug, lie on your back with your knees bent and feet flat on the floor. Fold your hands around your knees and stretch towards your chest. Hold for five seconds and slowly lower yourself to the ground.

Exercise 2: The Plank is a great exercise for toning the abs. Lie on your stomach with your hands supporting your body above your head. Your body should resemble a plank with your elbows bent and feet flat on the floor. Pull your abs in and tighten your back muscles. Hold for up to a minute

Exercise 3: Lower Back Side bending Stretches Lie on your back and place your arms at your sides , with your legs bent off the floor and let them drop to the left and right side and hold for five seconds, back and forth for ten repetitions.

“A back stretch is good for both ends of the day, while a vigorous workout can reduce pain levels.” 

Summary of 3 Exercises to Help Your low Back Pain

These exercises are helpful for dealing with lower back pain. I recommend trying them out, and see if they work for you!

Doing these exercises once or twice a day is a good start to relieving your lower back pain.

Traditional exercises like running, swimming, gym and cycling can also help your lower back pain , and if you do at least one of these you will almost certainly benefit , not just in your back but your body as well.