Have you thought about fitting some workouts for the lower back in your routine? These can be very beneficial to reduce or eliminate any back pain you are experiencing as well as strengthen the back. You will also agree that back aches are a potential hindrance in any activity and they can cause you to slow down.
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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.
In order to solve this problem you only need to target those muscles through specific workouts that will give them flexibility and free you from backaches. If you choose the right ones, it can actually be a lot more productive than just taking pain medication.
PELVIC TILT
Get on the floor and lie flat with your back on the ground. Have your knees bent and the soles of your feet touching the floor. Place your hands by your sides. While engaging the stomach muscles, raise your buttocks and adjust your pelvis for your lower back to be flat against the floor. Hold to a count of 5 and then slowly let go. You should target doing this from 5 to 15 times, if possible.
BACK TWIST
Again, on the floor, keep your feet straight and together and place your arms to your sides so that you look like the capital 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. Try and keep your knees together and get as close as you can to the floor without causing too much pain. Once there, use your core to bring them back up and then do the same movement towards the left. Try doing the entire process five times.
THE BRIDGE
Start by lying on the floor, feet on the floor and bent knees. 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. Stay there for five seconds and then go back to the previous position. Try doing another 5 repetitions. This workout tones both your back and your stomach muscles.
DORSAL RAISE
Resting your forehead on your hands, lie on your stomach. Pushing with your arms, lift your head, gazing to the floor. Count to three and then get back to the floor. Do this another 7 times. After doing this exercise for a while, as opposed to resting your head on your arms, you may notice that you will be able to lift your head and shoulders from the floor.
So there you have it. A few exercises that you can try out straight away that will not only improve flexibility, but increase muscle strength and therefore assist with reducing or eliminating pain. Of course, plenty more options can be found, so you can research based on your needs. Remember to do a quick warm-up, either walking or jogging in one place. Warm muscles are less likely to tear than cold ones.
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Reducing weight might also contribute to reducing pressure on your back. 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 effects will be soon visible, with your pain gradually getting minimized and your being much more comfortable when you lift something. 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. 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 experience dramatic improvement in agility and muscular strength. So, don’t be shy to give one a go. You’ll be amazed at its effectiveness.
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