Exercising Lower Back To Eliminate Pain

Has it occurred to you to include lower back exercises into your workouts? They will help in both strengthening your muscles and ridding you of any pain that might affect you in that area. As you know, back pain can be a significant impediment and can slow or restrict things you can do.

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This is an increasing common problem reported by thousands of people. This is due to back muscles which are unable to support us and get further affected by our attempts at lifting stuff incorrectly. Instead of using our legs to help lift heavy things, we sometimes incorrectly use the muscles in our backs instead, leading to pain and damage as a result of surplus pressure on the back.

It’s quite straight forward to improve the muscles in your back through a number of different lower back exercises that can help strengthen it and reduce that annoying pain. If you choose the right ones, it can actually be a lot more productive than just taking pain medication.

PELVIC TILT

Lie down, your back against the floor. Your knees should be bent and your feet against the floor. Keep your hands by your side. With the stomach muscles fully taut, move your buttocks and pelvis forward to allow the lower back to be fully in contact with the floor. Hold to a count of 5 and then slowly let go. For best results, aim for five to fifteen repetitions.

BACK TWIST

Lie down, feet together and arms spread so that you resemble the letter T. After bending your knees, lift them to form a 90 degree angle and keep them there for 4 seconds. Then gently lower your knees towards your right side. The knees should be lowered together towards the floor as much as you can while avoiding excessive pain. Once you have gone as far down as you can, slowly bring them back up to your chest again in its original starting position and then go down towards the left this time. Do this five times on each side.

THE BRIDGE

Lying on your back with your feet flat on the floor and your knees bent at a 90 degree angle. Then lift your buttocks by the power of your stomach. If you are doing this correctly, between your shoulders and your knees, there should be a straight line. When you are in the right position, pause for 5 seconds before lowering to the starting position. Try doing another 5 repetitions. This routine strengthens both your back muscles and your abs.

DORSAL RAISE

Lie down on your stomach, head on your hands. While your arms push against the floor, your head lifts, keeping your gaze down. Count to three and then get back to the floor. Repeat seven more times. In time, you will not need to use your hands to hold your head,  but you can raise your head and shoulders.

So that’s all. These are few examples of exercise routines that can contribute to relieving that backache and build the strength and flexibility of your muscles. Of course, plenty more options can be found, so you can research based on your needs. Don’t forget to warm up gently by perhaps going for a small walk or jogging on the spot. This will help avoid injuries.

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Reducing weight might also contribute to reducing pressure on your back. If this is the case, perhaps involve some cardio routines too. Take your time to build up momentum and start by 20-40 minutes a session for 3-5 days a week.

The results should be noticed quite quickly, especially when lifting something becomes so much easier than it used to be and the pain levels are small or no longer there. The problems are not likely to aggravate. We seldom choose to exercise when we’re hurting, but this should not apply to lower back issues, since they can really benefit you and drive away the pain.

Don’t forget to consult your health practitioner regarding any new initiative in terms of diet and exercise, since each of us may react differently. Some people might experience negative effects if their condition is not compatible with these type of workouts, so they would be asked to see a specialist or put on some other routine fit for their specific requirements.

In case you are confident that you might benefit from lower  back workouts, start gradually and respect your limits. You should experience dramatic improvement in agility and muscular strength. Therefore just give it a shot. The results will surprise you.

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