Author: MJT
Learning Lower Back Pain Exercise
Lower back pains are characterized as sharp, sudden and
persistent pain around the lower back and below the waist. Although lower back
pains are very common, it can be prevented and treated without prescribed
medication by following specialized lower back pain exercises.
Unlike back pains from injuries, lower back pain are caused
by muscle strains from forceful movements, intense physical work, wrong bending
or positions and other daily activities that may cause muscle strains.
Unfortunately, if you do not perform lower back pain exercises to treat this
condition, it may cause another back disorder.
On the other hand, some people can have lower back pains due
to other conditions such as osteoarthritis, spinal tumors or infections and any
kind of vertebral fractures.
Two kinds of lower back pain exists – acute lower back pain
begins unexpectedly with severe pain, lasting for three months or less while
chronic lower back pains are long-term and could last for years.
When you experience aching on your lower back, legs or
buttocks, it could sometimes give you a tingling or numb feeling on your entire
body. When this happens, you have to consult with a certified medical expert to
arrive at a possible treatment or recommended with lower back pain exercises to
relieve pain.
A Complete Lower Back Exercise for a Healthy Back
The lower back can become sensitive when pain is
experienced. For this reason, only lower back pain exercises designed by your
physical therapist should be followed. Stretching is a major part of your
rehabilitation and should be performed at least twice a day.
Although exercises designed for lower back pain is important
for conditioning and strengthening, it is also important to perform other
physical activities, such as swimming, walking or running to improve general
fitness.
One great exercise for lower back pain is to lie on the back
with knees bent, slowly raising the left knee up to your chest. In this
position, press your back against the mat or floor and hold for about ten
seconds. Repeat this exercise using your other knee and perform ten repetitions
for each leg.
You can perform two sets of lower back pain exercises. Both
exercise combinations need to be performed with at least ten minutes of warm
up. One combination is focused on endurance and strength training focusing the
lower back and the other is designed for special coordination.
You can perform both these sets or alternate them weekly.
However, it is important to consult with a physical therapist to ensure you’re
performing proper exercises such as leg or trunk lifts, sit-ups, lat pull-downs,
knee-elbow touches and other physical activities.
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