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Achieving Free Back Pain Relief Using Lower Back Exercises

Lower back exercises are an important component of any lower

back pain relief program, and it is essential that that they

are carried out correctly if they are not to exacerbate the

problem. However, whether these exercises are appropriate

for you or not will depend upon the cause of your back pain,

and if you are suffering from a herniated disc you will need

more specialized treatment prior to undertaking any exercise

program.

Many people wrongly believe that they should never exercise

with back pain, because they feel that will just make the

condition worse. It is important that you don't allow your

back muscles, particularly those of the lower back, to

become progressively weaker thorugh a failure to exercise,

or your spine will be insufficiently supported, and your

lower back will steadily weaken and become liable to suffer

further injury.

Exercise, therefore, is necessary for a quick and proper

recovery, although it is important that you realize that you

must not try to lift anything if you are suffering from, or

have recently suffered from, acute back pain of any form. If

you have chronic back pain never lift with a bent back, but

with a straight back and lift with your knees. You should

not attempt to lift any weight over 30 pounds until your

core strength has been improved.

If you have recently suffered a back injury, you should rest

for a few days until the acute pain has subsided and then

begin with just a few simple stretching exercises. Leave

the strengthening exercises until the pain has subsided or

you are liable to make your condition worse.

A number of people become inured to pain, and think that

they have recovered sufficiently for them to undertake more

demanding exercises, and as a result continue to carry out

lasting injury upon themselves. It is very important that

the pain has subsided prior to undertaking any lifting

exercises or significant stretching, although you can try

some simple stretches such as those detailed further below.

Your pain will be reduced through the relaxation of your

muscles and increased joint flexibility.

You must warm your muscles up before carrying out any lower

back exercises. This gets the blood flowing through them

and enables the muscles cells to contract without doing

further damage. A warm bath or shower will help achieve

this. Gentle stretching improves the circulation through the

muscle tissue and helps to loosen them up. This helps to

improve your mobility and relieve the pain.

Walking is a good exercise to begin with and so is swimming

- particularly in warm water. Physiotherapists normally

provide hydrotherapy in water at around 40C, close to blood

temperature, that helps to loosen up the joints and muscles.

The initial lower back exercises provide very gentle but

effective stretching, and work on your back indirectly by

the movement of other areas of your body. Lying down flat

on your back and slowly bending and straightening one knee,

allowing your heels to slide up and down the floor is a

gentle exercise that will do you no harm. Do this 10 times

with each leg, and you will impart a gentle stretching

motion on your lower back muscles.

Then, still lying down, you can try tightening your

abdominal muscles with your arms down straight. Make sure

you breathe normally doing this to keep your blood

oxygenated. This will put slight pressure on your spine and

your lower back muscles, stretching them and helping them to

recover.

These lower back exercises, and others similar to them, will

help provide acute lower back pain relief and help you to

recover to a stage when you carry out more demanding

exercises. You will never be truly recovered from back pain,

however, until you are able to improve your core muscle

strength, and the flexibility of your joints and muscles.

All of these will provide stronger support for the bones of

your spine and muscles of the lower back.

A gentle massage followed later when feel stronger by deeper

massaging and stretching offer lower back exercises that will

loosen up the joints and muscles and help provide this core

flexibility needed for more permanent back pain relief. You

can save on the cost of frequent professional massages by

using power massage pads that provide the form of deep

massage needed to free up the deep joints and relieve

deep-seated muscular pain.

Once you are able to, more extensive stretching exercises

will be needed to offer more lasting back pain relief from

chronic conditions, and inversion tables are ideal to

provide stretching exercises precisely targeted to the areas

that have to be exercised.

You can use lower back exercises both to relieve chronic

back pain and help strengthen your muscles after acute back

pain, but they must target the muscles that have to be

strengthened or stretched and must be carried out properly.

Achieving Free Back Pain Relief Using Lower Back Exercises

By: dandan

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