Low Back Pain Exercises
Low back pain exercises that are geared
towards strengthening your core abdominal and back muscles are critical for low back pain
relief.They are also critical for avoiding
the recurrence of sciatica.
Low back pain is a very common condition that most of us have or will
Sciatica is often associated with low back pain.
Given that inter-relationship, abdominal and back muscle strengthening is a common
approach to a better back and low back pain and sciatica pain relief.
Stretches and exercises are the gold standard for spine related problems such as low back pain
and sciatic pain relief.The primary rationale behind exercises, which is
for strengthening the back and abdominal muscles, is to avoid the potential for the irritation and compression
of the critical nerves and muscles in and around the spine.
As a result of the strengthening exercises, the back has a better muscle balance
which generates a more balanced distribution of pressure on the back and leg muscles.
This greater strength and resultant balance not only ensures a healthy and active
lifestyle, but also plays a critical role in avoiding a return of sciatica.
Why Are Low Back Pain Exercises Important?
Lack of regular exercise can increase, amongst other things, the risk for low back
injury and sciatica.
This increase in risk is further elevated when one has to undertake an activity
that is occasional and stressful for the body, such as shoveling or lifting heavy and bulky things.
Further, lack of abdominal and back muscle exercise can result in:
- Muscles becoming stiffer; which can restrict movement of the back and
irritate certain muscles which can irritate the sciatic nerve.
- Abdominal muscles becoming weaker; which can lead to back strain and cause an
imbalanced pressure on the back.
- Back muscles becoming weaker; thereby increasing the potential for disk
- Stomach bulging; which can put additional pressure on the spine and related
Low Back Pain Exercises
There are many exercises to strengthen your abdominal and back muscles.
Some are more intensive and require significant effort and strength, while other
are simpler and easier.
It is better to start with the simpler ones and build up to the ones that makes
your back feel better and also are easy enough to do so that you can make it a regular part of your day.
A simple and easy exercise may not seem much, but done daily on regular basis will
add up to a very effective impact on your muscles becoming stronger over time.
A simple and easy abdominal exercise is the feel your back tummy exercise.
To do this exercise, first lay on your back, and place your hand flat just
below your navel. Now pull in your stomach area under your hand and press it as much as you can against your back.
Hold that position tightly for 3 - 4 seconds and then relax. Repeat at least 10 times. Increase this up to 30
times as you are able to.
The second is the superman flying pose exercise.
First lay flat facing down. Make sure your whole body is aligned straight. Now
place both your hands palm face down on the floor above your head, just as Superman would when flying. Now,
arch your back as much as you can in such a way that it lifts both your hands and legs above the floor and
make your pelvic and abdominal area the primary point touching the floor. Keep that pose for about 10 - 15 seconds.
Relax and return to the original flat position. Repeat this exercise at least 10 times, and increase as you
are able to.
These two simple but effective low back pain exercises will go a long way in
ensuring that your abdominal and back muscles are healthy and strong to avoid recurrence of low back injury and