For those of you looking for the best low back pain exercises, read on. You will discover the two best exercises you can do to help build the strength in your lower back. However, there is one BIG warning first.
No Pain - No Gain
If you believe this statement then please do not use the exercises below. All exercises must be painless. If you attempt any exercise and find that your low back pain increases, please stop.
Low back pain exercises are there to help NOT make your pain worse. Exercise in fact should be only ever used as part of an overall approach to back pain relief.
What are the vital steps for long-term back pain relief?
All back pain, no matter where it is, is caused by both muscular and joint imbalances. To have long term success, you must address all these issues.
Low back pain exercises will help build strength in weak muscles. You still need to stretch to release tension in the muscles that are tight, you must also address any poor joint movement.
If you only target one aspect of your back pain, you will only have temporary relief.
The BIGGEST mistake made in back pain relief is relying on one technique. The success rates for relieving back pain are very poor. The latest statistics say that if you have back pain now, only 25% of you will be pain free in one year. The rest are worse or the same.
The biggest reason for these poor results is that people rely on just one technique to try to fix their back pain. Low back pain exercises will help, but they should be used with other techniques to guarantee you remove ALL the causes of your pain.
The 2 best low back pain exercises
If you suffer with lower back pain, the main muscles that tend to become weak are your core muscles. You need to strengthen your core muscles to gain the strength you need to have structural support.
There are two exercises that cover all your low back pain needs. One exercise will build abdominal strength and the other strengthens your low back. Once again, I must warn you...
These low back pain exercises should not be used if they cause pain, or as the only technique you should use to correct your back pain.
The best abdominal exercise to use is called Abdominal Hollowing. It strengthens your abdominal muscles but it also improves your breathing cycle which helps especially when you lift heavier objects.
All you do is lie on your back, with your knees bent and hands palm down, and flat against the ground.
Then breathe in as deep as possible and relax all your abdominal areas as much as you can. Then as you breathe out fully, tense your abdominal muscles by pulling them towards the ground. Just imagine you are pulling on jeans that are too tight and you are sucking in your abdominals to zip up the zipper.
Then hold the contraction for 7 seconds but still relaxed in the rest of your body if you can. Breathe gently while holding the contraction. Then breathe in again and repeat the process 5 times.
This will build strength in your abdominals quickly. Once you master this there are a few more exercises you can use to target your abdominal area.
For your lower back, all you need to do is a Superman technique.
Lie on your stomach and extend your arms forward as if you were Superman flying. Then again breathe in, and as you do lift your arms and legs towards the roof and tense your lower back muscles.
As you breathe out tighten the low back muscles as much as you can and then relax once you finish breathing out. In fact you only need to do this exercise once if you contract your lower back muscles as hard as possible. This is a very simple isometric exercise for your low back area.
Again, if this causes pain, please do not use this until you correct the other factors causing your back pain.
Before you do either of these exercises there is one VITAL exercise you should do first.
The only vital low back pain exercise.
Before you attempt any low back pain exercise, whether it is the ones above or any other, there is one exercise you need to do first.
As I said before the success rates are poor for back pain relief. The reasons are simple, people use one technique to try to correct a complex issue. They stop once pain eases rather than making sure all factors have gone. The biggest mistake made in fact is not finding the cause.
The cause of your low back pain is not how you sit, stand or bend. It is also not because your muscles are weak and need exercise. The causes of all back pain are the various distortion patterns that occur in your spine.
These patterns allow some muscles to tighten and others to become weak. These patterns allow joints to slow in their motion and for all back pain to occur.
The only VITAL low back pain exercise is finding these patterns. It is easy to do and once you find these patterns, you can monitor your progress simply.
Being able to find the cause of your pain, allows you to use the same techniques to monitor your progress. Low back pain exercises will help to remove the causes of your pain. Being able to detect these patterns means you can also watch as they disappear.
What is the best approach to ease your lower back pain?
To get long lasting results you must both remove the symptoms and the cause. First you must identify which spinal imbalances are present, then attack the symptomatic processes. This can be achieved by using many techniques from ice/heat, Acupressure and anti-inflammatory measures. Then you must perform corrective techniques that target the spinal imbalances.
The principles of Spinal Balancing address the both the pain and the root cause of the condition that is responsible for your lower right back pain. Through self assessments, your individual spinal imbalances can be identified, and a targeted corrective program can be developed for your specific needs.
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All material herein is provided for information only and may not be construed as personal medical advice. No action should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being. The information is provided with the understanding that the publisher does not enter into a health-care practitioner/patient relationship with its readers. The publisher is not responsible for errors or omissions.
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