Lower back pain or lumbar pain is one of the most common complaints among adults. Low back pain is commonly caused my muscle strain or overuse injury such as in poor body mechanics during activities. Some low back pain may be caused by more serious conditions involving the spine.
Management for low back pain involves medications (muscle relaxants), physical therapy and hot packs. There are also conservative managements for low back pain including exercise. However, one should be keen in exercising especially when lumber pain is a result of spinal injuries. These cases should be treated and managed according to a physician’s suggestions. But, if you’re having simple back aches as a result of prolonged sitting, standing or occupation-related aches, then exercise is a good option.
Exercise helps in increasing the flexibility of muscles and strengthens them to prevent unnecessary muscle strain injuries. Exercises can be done at home without any special equipment. The following outlines the most common exercise that aid in relieving low back pain, focusing on stretches.
Aerobic exercises are simple to do and also help in conditioning the heart muscles. Brisk walking and jogging relieves tight muscle in the back and legs.
These are exercises that aid in increasing the strength of muscles in the abdomen, back and legs. Strengthening the abdominal muscles give proper support to the back. Curl ups is a good way to do this.
Stretches are the most effective way to reduce low back pain. These exercises keep back muscles flexible; thereby reducing risk of muscle strains and overstretching. These are some of the stretching exercises for the back muscles:
Standing Hip Flexor Stretch
Do this by standing with your one leg forward and bend at the knees keeping the other leg not flexed to stretch the muscles. Repeat the procedure in the other leg. Keep your back and torso straight at all times and your feet flat on the ground.
Lunging Hip Flexor Stretch
This is similar to the standing hip flexor stretch. The only difference is you lift the heels of the feet at the back off the ground when doing this.
Seated Butt Stretch
Do this by sitting on a chair with feet flat on the ground. Cross right ankle over the left knee then bend forward. Hold the position for 15 seconds and do it on the reverse side.
Lying Down Butt Stretch
Lie flat on your back with the knees bent and the feet flat on the ground. Cross right ankle over the left knee. Grab your left thigh and pull it towards your chest. Repeat with opposite leg.
This is done simply by sitting cross-legged with the ankles lying on top of the knees of the opposite leg.
Pelvic Rocking, Sitting
While sitting, put your arms on your thighs and slowly arch or bend your back forward and backward alternately.
Pelvic Rocking, Standing
Stand in a comfortable position with your hands on your hips. Rock your upper hips forward and backward to flatten and arch your back alternately.
These exercises along with more of Dr. Mohr’s (your Tampa chiropractor) core stabilizing exercises help in making your back muscles more flexible. Rigid muscles on the back as a result of straining the muscles, causes low back pain.