How To Exercise For Lower Back Pain




In decades gone by it was often advised that those with lower back pain should simply rest and immobilise themselves in bed. These days it is largely recognised that you should keep some mobility in order to prevent long term loss of motion and from getting the back pain in the first place. Also, it can give great relief if you are able to perform a specific exercise for lower back pain as and when you need it.

Prevention

General exercise is very important for keeping your mobility, especially as you age. It does not even have to be high impact. Simply walking each day is the secret of many elderly people who suffer few or no back problems in their advanced years.

Even if you have a specific back problem and you fix it, general mobile exercise can help prevent the pain from coming back.

Specific Exercises – Arch Backwards

This is one of the easiest to perform and can be done anywhere. You don't need a mat or a soft surface and you don't need space to lie down either.

Whilst standing, place each hand palm down on the surface of your lower back so that your fingers are just meeting in the middle. With these fingers you should be able to feel the centre of your spine.

Now, slowly arch your back backwards. There is no need to move anything except for your back. While doing this you should be supporting your back with your hands which stops you putting any strain on it.

You should feel some instant relief using this technique.

Specific Exercises – Arch Forwards

This one does require some space on the floor to perform. You can otherwise use a bed as long as it is not too springy.

Get down on all fours with your knees also on the ground if they are not already. Next, lower your elbows to the ground to a little in front of your knees with your hands further in front so that your arms are pointing away from you. Don't worry about being precise – just naturally assume this position. Finally, tuck your head into your chest/towards the ground. This position is similar to that used by some religious groups during prayer.

You should feel a pronounced arch in your back. If you stretch your back in this position then you can get great relief of lower back pain. Sometimes you may hear a pop or two as you relieve the pressure on your spine but this is nothing to worry about.











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