Exercise for lower back pain revealed!

Exercise for lower back pain is generally more effective for chronic low back pain than acute pain, according to a May 2005 study published in the Annals of Internal Medicine.

Low back pain can be acute (last less than 6 weeks), subacute (last 6 to 12 weeks), or chronic (last more than 12 weeks). In acute conditions, rest is more advisable.

It's also helpful to stay active and keep moving as much as possible. It was once believed that rest is the best remedy for low back pain. This makes sense if the pain is severe. However, movement is good exercise for low back pain, since it promotes blood circulation in the muscles surrounding the lower back, and joint fluids.

Constant movement, regular exercise and stretching are the foundations of exercise for lower back pain.

In this article, I would like to introduce several options in exercise for lower back pain. I also provide you with a full colour, printable routine of exercise for lower back pain when you register.

Disclaimer.

Please note that you must obtain a physician's clearance before you start this routine. Ideally, print the routine and take it to your doctor, asking for permission to begin.
You must also exercise within the limits of pain.
These exercises are information, and do not replace the advise of a physical therapist or health professional.

The 3 stages of exercise for lower back pain.

(a) Isometric exercises. (basic)
(b) Abdominal exercises. (intermediate)
(c) Back strengthening exercises on the stability ball. (advanced)

(a) Isometric exercises.

In my experience as a personal trainer, these 5 exercises have been very effective for relieving lower back pain.
In an isometric exercise, you just 'hold' your body in the exercise positions for 6-8 seconds, which is considered one repetition.
Isometrics are simple, pain free exercises that strengthen the abdominals and lower back, preparing the 'core' for (b) and (c) in our plan.

The Cobra.
Four Point Stance 1.
Four Point Stance 2.
Superman.
Plank.

The Cobra.
Starting Position: Lie on your stomach on an exercise mat with your palms on the matt on either side of you and your legs outstretched. This is a good exercise for lower back pain.
Movement: Exhale as you lift your upper body and feet off of the matt. Stretch your arms out and aim to pull your thumbs towards each other behind your back.
Hold this position for 6-8 seconds.
Repeat 8-10 repetitions.

Four Point Stance 1.
Starting Position: Get down on all-fours on an exercise matt and keep your back straight.
Movement: Exhale as you raise your left leg up until it is even with your hip.
Hold this position for 6-8 seconds.
Repeat 8-10 repetitions.

Four Point Stance 2.
Starting Position: Get down on all-fours on an exercise matt and keep your back straight.
Movement: Exhale as you raise your right arm up until it is even with your shoulder and simultaneously lift your left leg up until it is even with your hip.
Hold this position for 6-8 seconds.
Repeat 8-10 repetitions.

Superman.
Starting Position: Lie with your stomach on an exercise matt and keep your back straight.
Movement: Exhale as you raise your right arm up until it is even with your shoulder and simultaneously lift your left leg up off of the matt.
Hold this position for 6-8 seconds.
Repeat 8-10 repetitions.

Plank.
This is an advanced exercise for lower back pain.
Starting Position: - On an exercise matt get down into the push up position, balancing on your forearms.
Movement: Inhale before you begin. Slowly raise the hips off the floor while balancing on your toes and forearms. Exhale as you come up and pull your belly button in towards your spine.
Hold this position for 6-8 seconds.
Repeat 8-10 repetitions.
Be sure to keep your back flat throughout the entire exercise.

(b) Abdominal exercises.

You are ready for abdominal exercises, when you have completed the isometric exercise routine for 2-3 weeks, 3 times a week.

The top 3 abdominal exercises, according to a study conducted by the American Council on Exercise are:-

Bicycle maneuver.
Captains chair.
Crunch on exercise ball.

Abdominal exercises are an important aspect of exercise for lower back pain. A strong abdominal region protects and reinforces the lower back.

For more information on the best abdominal exercises, click here.

(c) Back strengthening exercises on the stability ball.

I am a big fan of exercises on the stability ball, since it provides a challenging, unstable surface to stimulate the body.

You are ready for the stability ball, when you have completed the abdominal exercise routine for 2-3 weeks, 3 times a week.

To learn more, please read my article on most effective back strengthening exercises on the stability ball.