Most adults will experience low back pain at one point or another. This remarkably debilitating situation is rarely dangerous, but it can be very frustrating. All sorts of movements become difficult, and the nagging pain is irritating. There are many ways to treat low back pain, but exercise (when properly done) is one of the most effective ways to prevent recurrence.
Why Exercise?
Exercise is good for anyone, but for those with low back pain it can impart additional benefits. Not all exercises are appropriate or recommended, so it is important to consult with a doctor or physical therapist in order to acquire the proper ones. Your goal is to strengthen the muscles of the abdomen, sides and back without putting strain upon the injured lower back.
Using a therapy ball in conjunction with many of these exercises is helpful. It provides support for the lower back while allowing you to work your other core muscles. Better, stronger muscles help reduce the strain on lumbar discs, and may reduce your odds of disc problems, too. Stretching will help keep your muscles limber and reduce the chances of injury.
What Exercise?
The focus here should be on stretching, strengthening, and aerobics. You want to avoid anything that uses heavy weight, any form of sit-ups, leg lifts, or toe touches. All of those are much more likely to aggravate your condition than to help you heal.
For strengthening, your practitioner will prescribe a variety of core related exercises that also focus on improving balance. Aerobic exercise, such as walking in a pool or on land, helps keep the rest of your muscles healthy. Under no circumstances should you give up exercise due to a minor back injury, it only sets you up for more such injuries in the future.
How to Exercise
You will find, if you have low back pain, that certain positions are more comfortable than others are. Use this knowledge to pick exercises that are easier for you to perform. If any particular exercise increases your pain, don't do it. Your goal is to include both stretching and strengthening in your daily regimen, so pick a few of each type of activity and do them a couple of times a day.
Wall sitting and back press extensors are good for strengthening your front and back. The bird dog exercise helps your balance and tightens all your core muscles. For stretching, you can do pelvic tilts, hip flexor stretches, or hamstring stretches. Walking is an easy way to add aerobic exercise in just 30 minutes a day.
The best place to get a list of exercises that will benefit you with low back pain is from your physician or physical therapist. Regardless of what you thought caused the low back pain, you need to consult with them to rule out sources that are more serious before you start a new exercise routine.
Working with a physical therapist will ensure that you learn to do your new exercises correctly, thereby preventing additional injury. No matter what, you really must keep moving, although your first inclination when in pain is to take it easy. Just remember, don't move into pain, and you should be okay.
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