Lower back pain is one of the most common ailments that almost all people will suffer from at some point in their lives. The most common occurrences of lower back pain is usually centered in the muscle groups along the lower spinal area, generally pain and stiffness happens through overuse of the muscles or when muscles are stretched unexpectedly causing spasms in the muscle groups to occur.
There are many different methods for treating lower back pain, from over the counter medication to applying heat or ice to the lower back. One of the more effective treatments is to exercise the lower back in order to get the blood flowing, promoting the healing process. Also, by strengthening the muscles of your lower back, you can reduce and even prevent some occurrences of lower back pain from returning.
It is important to identify the cause of your lower back pain as this will help determine the best exercises to treat the condition. However, if your lower back pain has no discernable cause, is persistent and grows in intensity then you will want to see your doctor as this may signs of a more serious medical condition. The exercises listed in this article are to treat the simple causes of lower back pain, either through overuse or inactivity.
If your back muscles are generally out of shape, as is the case with most occurrences of lower back pain then increasing your overall activity level can help tone and condition the muscle groups. Aerobic activity such as walking for 30 minutes per day, 5 days a week can have a positive effect in working the lower back muscles effectively without placing any undo strain on them.
For more advanced exercises, you do not want to place any undo strain on your back which might aggravate the pain. Start with simple stretching exercises after you have taken a few minutes to warm your muscles up. Also, find the general position which best relieves the pain such as sitting or lying down. From either of these positions, you can do a few basic exercises which will help further reduce your pain while strengthening the muscle areas in your lower back.
If you are lying down on your stomach, try a simple “press up” which consists of keeping your toes, knees and stomach on the floor while gently pushing your chest up, which will bend your back in a downward fashion. You only want to constrict the muscles a little before relieving the pressure, so do not press up too high.
If you are sitting, a great exercise is to bring your knee up to your chin, alternating each leg. This will help stretch out your back while easing the pain. If sitting or lying down does not help to ease the pain then walking may be the best exercise for now until the pain recedes. Other exercises you can perform standing are pelvic rocking, side planking and an interesting exercise known as the “clamshell” which will help stretch out the back.
Lower back pain can be effectively reduced by following an exercise routine five days a week to strengthen back muscles and increasing your overall activity levels.