Beat That Pain With Low Back Pain Exercises
Posted on Oct 28, 2009 under Lifetime Fitness | No CommentLow back pain has been estimated to have affected roughly 80% of the Western World population at some point in their lives. Quite a problem but, it can be helped by practicing low back pain exercises. Most cases are not serious and are resolved within 2 to 3 weeks. However, 3 in 4 sufferers will experience reoccurring pain within 12 months.
The most common type is called ‘simple low back pain.’ The use of the word ‘simple’ does not mean that the pain is necessarily mild because it can be very bad. It means that the pain is not caused by any underlying disease. Usually, the pain is centred in one area of your lower back, but can affect your thighs or buttocks. Pain relief can usually be found by lying down flat whereas; some movements, coughing or sneezing can intensify the pain.
It is very common amongst adults and is often the result of overuse of the muscles, muscle strain or injury. In most cases, the practice of low back pain exercises may help to relieve the pain and can help speed your recovery. Try and avoid activities and positions that may increase your low back pain but, continue with normal life as far as possible. You may find that non-prescription pain relievers are helpful.
Another type of low back pain is nerve root pain where a nerve from the spinal column is pressed on or irritated. Commonly known as a ‘trapped nerve’ the pain may be felt down a leg. Sciatica is an example where the sciatic nerve is affected in this way.
When the acute pain you have been suffering has diminished, you may feel able to attempt some low back pain exercises. One exercise that helped me get relief when I suffered from simple low back pain is a back stretching exercise called ‘The Cat.’
Position yourself on all fours with your knees directly under your hips and hands directly under your shoulders. Now as you inhale, drop your stomach towards the floor and at the same time look up over your head. Pause for a moment, then exhale, draw your stomach back up and round your back as you tuck in your tailbone and chin. Pause once again and then slowly repeat the exercise another five times.
Your spine is supported by muscles of the abdomen, back and buttocks, so if these muscles are weak, low back pain can be the result. By introducing low back pain exercises into your daily routine, you can help yourself.
By stretching and strengthening the muscles of your abdomen and spine, you can provide better support for your spine and so less susceptible to injury. Swimming, walking and yoga will also help.
If your low back pain becomes worse, persists beyond four to six weeks, or your symptoms alter, then you must consult your doctor for advice.