Exercises to reduce low back pain

[1_of_a_kind]

Low back pain (http://www.revolutionhealth.com/articles?id=tu6490) is very common among adults and is often caused by overuse and muscle strain or injury. Treatment can help you stay as active as possible, and it will help you understand that some continued or repeated back pain is not surprising or dangerous.1
Most low back pain can get better if you stay active, avoid positions and activities that may increase or cause back pain, use ice, and take nonprescription pain relievers when you need them.
When you no longer have acute pain, you may be ready for gentle strengthening exercises for your stomach, back, and legs, and perhaps for some stretching exercises. Exercise may not only help decrease low back pain, but it may also help you recover faster, prevent reinjury to your back, and reduce the risk of disability from back pain.
Exercises to reduce low back pain are not complicated and can be done at home without any special equipment.
It's important that you don't let fear of pain keep you from trying gentle activity. You should try to be active soon after noticing pain, and gradually increase your activity level.1 Too little activity can lead to loss of flexibility, strength, and endurance, and then to more pain.

What exercises may reduce low back pain?

Exercises that may help reduce or prevent low back pain include:

Aerobic exercise, to condition your heart and other muscles, maintain health, and speed recovery.
Strengthening exercises, focusing on your back, stomach, and leg muscles.
Stretching exercises, which keep your muscles and other supporting tissues flexible and less prone to injury.Some exercises can aggravate back pain. If you have low back pain, avoid:

Straight leg sit-ups.
Bent leg sit-ups or partial sit-ups (curl-ups) when you have acute back pain.
Lifting both legs while lying on your back (leg lifts).
Lifting heavy weights above the waist (standing military press or bicep curls).
Toe touches while standing

[BONO]

yeah, I've been doing back exercises since my back injury 2 years ago...

[Caramel]

Also, maybe core exercise such as the resistance ball and/or yoga, pilates, stuff like that helps. Men don't get into it very much, but for women.

Good info, thanks.

[BONO]

u mean the Medicine Ball? I use it all the time LOL. :)

[Caramel]

u mean the Medicine Ball? I use it all the time LOL. :)

Yes, so do I, love it. You can do so much with it. I even do squats with it - by placing it in between my back and the wall, with weights in hand.

[1_of_a_kind]

Also, maybe core exercise such as the resistance ball and/or yoga, pilates, stuff like that helps. Men don't get into it very much, but for women.

Good info, thanks.
your very welcome

[BONO]

Yes, so do I, love it. You can do so much with it. I even do squats with it - by placing it in between my back and the wall, with weights in hand.

:?
i gotta try that

[Caramel]

:?
i gotta try that

do it for your booty.

[mariahybu]

I have a limbus vertebrae fracture, completely chipped off. I broke it parachute jumping. I was in the US Army, as a Sergeant, and when I was Paratrooping on my 7th Airborne jump I hurt my lower back. I have tried to do a lot of physical activity. But, the fracture along with my Scheurmann's disk disease hurts me to prolong sit or stand. I don't take over the counter anti-inflammatory pain relievers because of the chemicals and they really upset my stomach and they have ingredients that are actually physically harmful. People are misled by propaganda and advertisements to manufacture and sell these non prescription pills to the public who are ill informed and made to believe that they are "good" for you. My best observation from my personal back problems, is to rest and do only do so much and really you can get aggravated by too much,even if it might be good to lift your personal things to and from the car or the grocery store. I want to slow myself to relieve a lot of this lifting from my back, as it is alot of carrying when doing things major.
Low back pain (http://www.revolutionhealth.com/articles?id=tu6490) is very common among adults and is often caused by overuse and muscle strain or injury. Treatment can help you stay as active as possible, and it will help you understand that some continued or repeated back pain is not surprising or dangerous.1
Most low back pain can get better if you stay active, avoid positions and activities that may increase or cause back pain, use ice, and take nonprescription pain relievers when you need them.
When you no longer have acute pain, you may be ready for gentle strengthening exercises for your stomach, back, and legs, and perhaps for some stretching exercises. Exercise may not only help decrease low back pain, but it may also help you recover faster, prevent reinjury to your back, and reduce the risk of disability from back pain.
Exercises to reduce low back pain are not complicated and can be done at home without any special equipment.
It's important that you don't let fear of pain keep you from trying gentle activity. You should try to be active soon after noticing pain, and gradually increase your activity level.1 Too little activity can lead to loss of flexibility, strength, and endurance, and then to more pain.

What exercises may reduce low back pain?


Exercises that may help reduce or prevent low back pain include:

Aerobic exercise, to condition your heart and other muscles, maintain health, and speed recovery.
Strengthening exercises, focusing on your back, stomach, and leg muscles.
Stretching exercises, which keep your muscles and other supporting tissues flexible and less prone to injury.
Some exercises can aggravate back pain. If you have low back pain, avoid:

Straight leg sit-ups.
Bent leg sit-ups or partial sit-ups (curl-ups) when you have acute back pain.
Lifting both legs while lying on your back (leg lifts).
Lifting heavy weights above the waist (standing military press or bicep curls).
Toe touches while standing

[SarahPesto]

Kegel's solves all.

[rosemary44]

Most back pain is self-inflicted, meaning years of bad posture, too little exercise and bad lifting habits which finally catch up with you. Try these simple lifestyle changes - don't implement them all at once, work on one or two until you have mastered them all.

1. Exercise regularly, shoot for 30 minutes of aerobic exercise three or four times a week. I know you've heard this before; but are you doing it? Walking is great. Stretch before and after.

2. Stand up straight - you've heard this since you were a kid, but it is true. When you sit, don't let

your knees be higher than you buttocks. This causes your back to curve.

3. Don't bend and twist your back when doing chores. Move your arms and legs smoothly.Use lightweight tools with long handles.

4. When unloading the dishwasher, pivot on your feet so that you keep your hips and shoulders in line and bend at the knees and hips.

5. To reach a high shelf, put your feet in a staggered stance. Push off from the back foot and keep hips and shoulders in line. Don't life heavy objects above your shoulders.

6. Do not sleep on your stomach.If you must then put a pillow under your stomach to keep your back straight.Put a pillow under your knees if you sleep on your back. The best position is on the side with your legs drawn up slightly. You can use a pillow under your head and between your knees. Be sure to have a good and firm mattress.

7. Lift items from the ground, squat with a straight back while bending your knees. Let your legs do thelifting.

8. Kick the high heel habit - wear shoes with good support or purchase insoles.

9. Stretch your back daily.

a. Sit back in a chair. Straighten and lift your legs and then flex your feet and ankles.

b. Stand up and place your hands about a shoulder width apart on a table. Arch your back like a cat - look at the floor then push your back downward and look at the ceiling.

10. Lose weight - I know easier said than done. There are organic products that help!!!

11. Give up cigarettes. Research show that smoking decreases blood flow which in turn means more risk of injury.

It's hard to take but most of our problems are a direct reflection of the way we treat our bodies. Take baby steps to respect and care for your body and you will feel the improvements over time.



(http://www.soberrecovery.com)

[AssyrianDreamGirl]

Posture has a lot to do with lower back pain. Rounded shoulders when sitting is not good. Also, make sure you have an ergonomic shaped chair at work. I don't know if that is the right spelling or word. But those chairs have backs that are shaped like the natural curve in the human back. Good shoes count for some good back pain prevention too. My mom used to wear those platform shoes in the 60's and 70's and now she complains about her back all the time. Women sure do pay the price to look good!

[SarahPesto]

Farting and bowel movements help a lot too.