The twinge in your back from waking up in the morning, doing lots of manual labor or just bending over to pick up an item can be quite annoying. Lower back pain is one of the most common ailments that people suffer from and this has led to a plethora of pain reducing pills and other over the counter treatments as well as prescribed medications.
However, there are other ways to help relieve your lower back pain and even prevent it in some cases from reoccurring. This starts by using proper exercises to help strengthen the back muscles, which in turn helps to prevent soreness that may result from overuse or even avoiding potential injury to the lower back muscles.
Before addressing your lower back pain, it is important to distinguish the discomfort of soreness or overused muscles from a more serious condition that may be present. If your lower back pain is constant, has no discernable cause and is growing in intensity then you’ll want to consult with your physician. The following exercises are for those individuals who suffer from the typical muscle aches and pains that occur through overuse, strain or spasms of the muscles which occur on a frequent basis.
Warm Your Muscles First: You are trying to relive the lower back pain, not cause any further damage. Doing any stretching or working out of the muscles before they are ready can cause even more pain. So before you begin, you’ll want to gently warm up the muscles areas in your back by walking a bit, perhaps some light stretching of the legs and arms to get the blood flowing. After a couple of minutes you should feel your muscles warm up and then you can start the stretching.
Stretching: Start the stretching by standing up, feet apart and gently reaching one arm to the ceiling, then the other arm. This helps to stretch out your back properly and getting the blood to flow even more so that the muscles can overcome the stiffness and soreness which is causing the lower back pain. Never bounce as this can only make the problem even worse. After stretching upwards, count to ten, then return to a normal position.
Exercises: Now that your muscles are fully stretched out, the next step is to strengthen them. There is no direct exercise to strengthen lower back muscles, but what you want to do is improve your abdominal muscles for extra support so stomach crunches are good, but avoid traditional sit ups as this can put undo pressure on your back. Also if you have access to a pool, walking in waist-deep water is an excellent exercise for the lower back as it provides gentle resistance without putting any undo strain on the back muscles. Basically, a good cardio workout that improves your abdomen and legs will also work on your lower back.
If your back pain persists, you may want to consult with your physician or physical therapist to prescribe an effective program to help you overcome lower back pain.