Lower Back Pain Exercise

Lower back pain exercise has to be done in a systematic, pain-free manner.

The rationale is simple – exercise within the limits of pain.

A well-planned program relieves low back pain and prevents recurrences. If the muscles surrounding the torso – abdominals, obliques and lower back region become stronger, they ease the strain on the joints and ligaments, easing the strain on the lower back.

The most effective lower back pain exercise plans are ineffective unless they are done in a controlled, gradual, and progressive manner. The right kind of movement distributes nutrients into the disc space and soft tissues in the spine to keep the discs, muscles, ligaments and joints healthy. On the other hand, a lack of exercise can worsen back pain by leading to stiffness, weakness, and de-conditioning.

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An ideal lower back pain exercise routine consists of 4 crucial components:-

(a) Improving posture.
(b) Stretching exercises, including breathing techniques and stress release.
(c) Low impact aerobic exercises.
(d) Back strengthening exercises with the right technique and intensity. Ideally, a spine specialist or a physical therapist trained in the development of individualized exercise programs is required. The patient must learn the right form and technique as soon as possible.

The importance of posture in lower back pain.

Low back pain exercises help relieve lower back pain and improve posture.The article also provides a valuable link for a low back pain self-evaluation, and advises you when it may be time for low back surgery.
Improving posture goes hand-in-hand with strengthening exercises.
This requires sitting up straight without rounding, keeping the shoulders up and spread out instead of being hunched over, and keeping the head up and retracted instead of drooping forward.
Posture is easy to ignore since it is involuntary.

Stretching is an important part of a lower back pain exercise routine.

Almost everyone can benefit from stretching the soft tissues—the muscles, ligaments and tendons—in the back and around the spine. Limitations in spinal movement can accentuate back pain. Patients with chronic back pain may find it takes weeks or months of stretching to mobilize the spine and soft tissues, but will find that meaningful and sustained relief of low back pain typically follows the increase in motion.
A stretching routine is the first step in exercises for low back pain. Most individuals with low back pain tend to have tight hamstrings, and patients with tight hamstrings tend to have low back pain. It is not known which comes first, but it is clear that hamstring tightness limits motion in the pelvis and can place it in a position that increases stress across the low back.

Therefore, it follows that stretching the hamstring muscles typically helps decrease the intensity of a patient’s back pain and the frequency of recurrences. This is even more effective when combined with a strengthening program for the abdominal muscles.

Prevention of low back pain with the right postural techniques.

The posture in sitting, standing and sleeping helps protect the lower back. Losing excess weight (because being overweight can make back pain worse), getting your muscles in better shape, and improving your posture when you're sitting, standing and sleeping are important prerequisites to exercise for low back pain.