When you use lower back pain exercises, your main goal is pain relief. You want the exercise to ease tension and reduce pain as quick as possible. The problem is that certain exercises will achieve this and others will actually cause more pain.
Read on to make sure you know which lower back pain exercises are best to use.
First you need to know that any exercise routine must remove all the causes of your pain. There are three main mechanisms that create lower back pain - you have tight muscles, weak muscles and poor joint movement.
Exercises must therefore address all these factors or you will only get temporary back pain relief ... at most. This helps to answer the question:
Which lower back pain exercises work?
The only exercises that will work are those that address muscle and joint imbalances. This means less of the walking, running or swimming leisure exercises and more of the targeted back pain relief routines.
To get long term back pain relief you must use exercises that reduce muscle tension, which is usually accomplished by stretching. There is one big problem with stretching in that people stretch using the standard stretches only to find back pain relief success is poor.
It is not knowing what to stretch that is important. You need to know the best ways to stretch and the best times to stretch. Did you know that if you stretch just prior to bed your muscles will stay more relaxed for longer. This can save you days, if not weeks, of stretching time.
You also need to improve the strength of your muscles - even if you have tight muscle there will still be others that are weaker. (You can also have muscles that have become tired which will tighten - in this case you need to stimulate the nerve and blood supply to the muscle to help return the strength to the muscle. Doing this will also help reduce the muscle tension.)
The main muscles that do need to be exercised are the core muscles. Your core creates the stability around your lower back. It is core training that is still the most effective of the lower back pain exercises. The following is a simple exercise that will both determine your core strength and by using help to build core strength.
The Plank - simply lie on the floor with your elbows bent. Then suck in your stomach and tilt your pelvis forward (by bringing your pubic bone towards your belly button), and as you tighten your abdomen raise your body off the floor. Hold this position for at least 10 seconds (breathing slowly), then gently lower yourself to the ground, relax and repeat 5 more times.
To test your core strength, you can see how long you can hold this position - if you have good core strength 45-60 seconds should be easy to hold it there without feeling fatigue or the muscles shaking.
Once again, core training should only be attempted once the other two factors have been addressed. If you still have tight muscles or joints moving poorly, core training can actually aggravate the lower back.
Lower back pain exercises must also help joints to move more freely, there are self adjustive techniques that target joints and help to get them moving well. Some stretching routines will also help joints, but are usually not direct enough tot make permanent change.
This leads to the other side of the question...
Which lower back pain exercises fail
Back pain relief success is poor, in fact the statistics point out that only 25% of those in pain now, will be pain free in a year's time. The rest are worse or just the same.
The reason is simple enough...
People use lower back pain exercises ineffectively. You need to make sure all the factors causing your back pain are removed, if not you will only ever get temporary relief.
Most exercises will over target part of the causes. There is no one exercise that will target your tight and weak muscles and your joints. You need to follow a simple program that is designed specifically for your problems.
This is why the first and most essential step in back pain relief is finding the exact cause of your lower back pain. This is not how you sit, lift or bend - it is the distortion patterns that exist in your spine.
These patterns determine which muscles need to be stretched, which muscles need to be strengthened and which joints need to be targeted. Without knowing exactly what to target, you are likely to belong to those 75% of people who end up worse or just the same in a year's time.
If you are serious about removing your lower back pain, if you want a simple program to remove your pain completely, simply click the following link to download a free eBook teaching you this first vital step in removing your pain.
Once you know which patterns you have you can then use lower back pain exercises effectively to remove your back pain.
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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