If you’re struggling with lower back pain, you’re not alone. In fact, lower back pain is one of the most common reasons people visit the doctor.
While there are many different causes of lower back pain, there are also many different exercises that can help relieve pain and improve strength and flexibility.
However, not all exercises are created equal. Some exercises can actually aggravate lower back pain, so it’s important to know which ones to avoid.
What are the Causes of Lower Back Pain?
There are many different causes of lower back pain. Some of the most common causes include:
- Degenerative disc disease
- Herniated disc
- Spinal stenosis
- Osteoarthritis
- Facet joint syndrome
- Muscle strain
Do’s and Don’t of Lower-Back Pain Exercises
Here are five do’s and don’ts of lower-back pain exercises to help you stay pain-free:
DO:
1. Start With Gentle Exercises
If you’re just starting to exercise, it’s important to start slowly and gradually increase the intensity of your workouts. This will help your body adjust to the new activity and avoid injuries.
2. Focus on Strengthening Your Core Muscles.
Your core muscles play a vital role in supporting your lower back. Strengthening these muscles can help relieve and prevent lower back pain.
3. Incorporate Flexibility Exercises Into Your Routine
Stretching and flexibility exercises can help improve your range of motion and decrease stiffness. This can, in turn, help relieve lower back pain.
4. Use Proper Form
When performing any exercise, it’s important to use proper form. This will help you avoid injuries and get the most out of your workout.
DON’T:
1. Ignore Pain
If you’re in pain, stop. It’s important to listen to your body when exercising. If an exercise is causing you pain, stop and try something else.
2. Do Exercises Too Quickly
If you’ve been inactive for a while or have injured your back, don’t try to do too much too soon. Start slowly and gradually increase the intensity of your workout.
3. Do the Same Thing Every Day
Doing the same thing day after day can lead to overuse injuries. Mix up your workout routine to reduce your risk of injury.
4. Forget to Warm Up
Warming up helps increase blood flow to your muscles and decreases your risk of injury. A simple warm-up could include walking or light jogging for five to 10 minutes.
5. Forget to Cool Down
Cooling down helps your body recover from exercise and can prevent muscle soreness. A cool-down could include walking or light jogging for five to 10 minutes.
Conclusion
There are a few key things to remember when exercising with lower back pain. First, focus on exercises that strengthen the core and improve posture. Second, avoid exercises that put a strain on the lower back, such as sit-ups and crunches. Third, listen to your body and don’t push yourself too hard – focus on gentle, slow movements. And finally, consult with a doctor or physical therapist before starting any new exercise program. By following these guidelines, you can safely and effectively exercise with lower back pain.
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