Low back pain, sometimes called lumbago or spondylosis, is one of the most common chronic pains in adulthood. You probably feel it every time you bend over or stand up and it may seem like it never goes away completely.
You may think that it is best to rest, that with time it can heal. However, most doctors recommend those suffering from this condition to become more active and move their back, as well as related muscles, as part of a better treatment for their relief.
Movement and low back pain
Movement can help relieve back pain, but only if done correctly. Avoid workouts that put too much stress and strain on your back.
So, which exercises should you choose? That depends in part on how severe your pain is and what causes it. Therefore, you should always get your doctor’s recommendation before exerting any intense exertion if you suffer from low back pain.
With your doctor’s approval, adding these movements to your exercise routine can rid you of your annoying daily pain, leading to better overall health. Exercise is often a great treatment for back pain, but some activities offer few health benefits.
Avoid touching your toes
Touching the toes from an upright position can aggravate the clinical picture and other conditions by overloading the ligaments and spinal discs. Another cause for concern is the way touching your toes when upright can overstretch your hamstrings and lower back muscles.
When is low back pain too much?
Mild discomfort and pain can be expected every time you start a new workout. As you regain your health and your muscles get stronger, the pain and discomfort should go away. But when an exercise routine causes moderate or severe pain symptoms that last longer than 15 minutes, you should finish the exercise and discuss it with your doctor.
Partial crunches to relieve low back pain
One of the classic workouts to strengthen the body is the partial contraction of the abdomen. Partial crunches strengthen both the lower back and other related muscles, making it an ideal exercise for people with spondylosis.
Procedure
- Lie down and keep your feet flat on the floor with your knees bent.
- With your hands behind your head or with your arms crossed around your chest, lift your shoulders off the ground. Be sure to keep your stomach muscles tense.
- Exhale as you lift your shoulders. Avoid leading with your elbows (or lifting your neck off the ground with your arms).
- Hold for a second. Then go back down to the ground in a controlled manner.
- Repeat between 8 and 12 repetitions. Remember to do it properly, which avoids excessive stress on the spine. Keep your feet, tailbone and lower back against the ground throughout the exercise.
Are abs worth it?
Skip the abs, crunches are a standard of fitness, but they’re not as good for strengthening your body as you might think.
Although most people view abs as an activity that strengthens the abdomen, they actually use the hip muscles more when doing this exercise.
Not only are they a poor choice for core strength, but abs create pressure on the spinal discs, which can lead to injury by increasing low back pain rather than decreasing it. To maintain good health and improve low back pain, try more appropriate workouts such as those described below.
Hamstring stretches. Relief of low back pain
Hamstring stretches relieve the back of your leg, where some of the muscles that support the work of your lower spine are located. This is a stretch that can best be done with the use of a towel or fitness band.
Procedure
- First, lie on your back with one knee bent.
- Then, pass a towel under the ball of the foot on the unbent leg.
- Pull the towel slowly, straightening your knee. You should feel a gentle stretch along the back of your leg.
- Hold the stretch for at least 15-30 seconds.
- For each leg, repeat 5 times.
Lying on your back and lifting both legs together can make back pain worse.
Avoid leg lifts
Occasionally, leg lifts are suggested as useful treatments for low back pain. That’s because they help strengthen the abdominal muscles, which play an important role in the integrity of the back. Unfortunately, lying on your back and lifting both legs together can give you back pain and could cause injury.
Modified leg lift
- First, lie on your back. Leave one leg extended and flex the other leg at knee height.
- Next, lift your straight leg slowly about six inches off the ground and briefly hold it in this position.
- Finally, slowly lower your leg.
- Repeat 10 times with the left leg, then switch to the right leg.
Sit leaning against the wall
If you suffer from low back pain, try to sit with your back to the wall or if you rest when lying on the sofa.
Procedure
- Stand with your back leaning against the wall at a distance of about 10 to 12 inches.
- Lean carefully until your spine is flat against the wall.
- Slide along the wall slowly until your knees are slightly bent. Continue to press your lower back against the wall.
- Hold this position while counting to 10, then carefully slide up the wall. Repeat 8 to 12 times.
Pressed back extensions
Another treatment for back pain symptoms is upward extension.
Procedure
- Lie on your stomach. Place your hands directly under your
- Push your hands down. You should feel your shoulders start to lift off the ground.
- If you can do this comfortably, place your elbows on the floor directly below your shoulders. Then, spend several seconds holding this position.
Bird Dog
The “bird dog” as it is commonly known, is a great exercise to stabilize the lower back.
It is an exercise routine to relieve low back pain. The “bird dog” is the best way to learn to maintain a stabilized lower back, in the part of the movements of arms and legs.
Procedure
- To get started, get on your knees.
- Tighten your abdominal muscles.
- Lift and extend one leg behind you while keeping your hips level.
- Hold that position for a full five seconds.
- Now switch to the other leg.
- For each leg, repeat 8 to 12 times. If you are not a beginner, try to lengthen the time you hold your leg and arm.
- For each repetition, try to lift and extend the opposite arm in front of you.
- Don’t let your lower back muscles sag.
- Stay in position. Don’t raise your arms or legs any higher than you can hold the lower back position.
Knee to chest
This is another way to move your legs as a treatment for symptoms of low back pain.
Procedure
- Lie on your back. Rest your feet on the floor and bend your knees.
- Bring your right knee to your chest. Keep your left foot flat against the ground.
- Hold for 15-30 seconds. In the meantime, be sure to keep your lower back flat on the floor.
- Next, lower your right knee. Repeat the routine with your left leg.
- For each leg, perform the knee-to-chest exercise two to four times.
Pelvic tilts to relieve low back pain
Before back pain causes you to squirm on the floor with the usual symptoms, try lying on your back to tilt your pelvis.
This is ideal for the pelvis, it allows you to gain in strength, causing the same effect on the core muscles along the entire spine. Make sure that your abdomen can withstand what corresponds to it, in this way the low back pain will have one less possible cause.
Procedure
- Lie down with your back on the floor and your knees bent. Keep your feet flat on the floor.
- Pull inside your abdomen. Imagine that your navel is being pushed towards your spine, this helps to maintain your abdomen by doing this, you will notice that your hips are rocking backwards while your back and spine are pressed against the floor.
- Hold this movement for 10 seconds, allowing your breath to flow smoothly.
- Repeat pelvic tilts 8 to 12 times.
Let us know in the comments what you think of these exercises to relieve low back pain. Tell us about your experience when doing them.