Have you considered adding lower back exercises to your exercise regime? 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.
If you want a more detailed article about strengthening the lower back to remove pain, check out this free article at: Workouts To Strengthen Lower Back.
More and more people seem to have this issue. The reason for it is that often our back muscles are too weak to carry our weight and they are overwhelmed by our tendency to lift things the wrong way. 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. Appropriate workouts will help you much more than pain relieving drugs.
PELVIC TILT
Lie with your back supported by the floor. Bend your knees and have your feet flat on the floor. Keep your hands by your side. Tighten the muscles in your abdominal area and slightly lift your buttocks and tilt your pelvis forward so that your lower back is flat on the floor. Count for 5 seconds and gently release. Try and repeat this exercise between 5 – 15 times if you can.
BACK TWIST
Lie on the floor so as to form a T with your body. Then bend your knees and lift them to your chest at ninety degrees and stay there four seconds. Slowly start lowering your knees turning them towards the floor space on your right. The knees should be lowered together towards the floor as much as you can while avoiding excessive pain. When that is achieved, take them back to your chest and lower them in the other direction. Try doing the entire process five times.
THE BRIDGE
Start by lying on the floor, feet on the floor and bent knees. Engaging your abs, raise your bottom. If you follow the routine properly, your body should be straight from shoulders to knees. Hold to a count of five seconds and get back to the initial pose. Attempt five more repetitions if you can. In addition to being beneficial to your back, this exercise is also good for your abs.
DORSAL RAISE
Lie down on your stomach, head on your hands. Pushing with your arms, lift your head, gazing to the floor. Count to three and then get back to the floor. Do a total of eight repetitions. After you get comfortable with the exercise, it will be possible for you to lift your head and shoulders from the floor.
That is it. Those are the workouts that will enable you to beat the pain by strengthening your muscles and working on their flexibility. Certainly they’re not the only ones, so search for the ones that suit your preferences. Don’t skip the warming up, which might be a walk or a mild jog in one spot. This will prevent you from injury.
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To reduce the stress on your back, you may also want to consider weight loss. In this case, throw in some cardio exercises 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 decreased or no longer there. This can not backfire. Whenever something hurts, most of us shy away from exercise, but in the case of lower back it will actually help overcome your pain.
Don’t forget to consult your health practitioner regarding any new initiatives in terms of diet and exercise, since each of us may react differently. Sometimes, depending on a person’s situation, exercising could make things worse and you may be required to be referred to a back specialist or be placed on specialized exercises that suit your condition.
If you believe that a lower back exercise could see improvement for your situation, start off slow and don’t push too hard. You should notice a big improvement in muscle strength and flexibility. So, don’t be shy to give one a go. You could be quite shocked at the improvement it makes.
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