Low Back Pain Exercises

Low Back Pain Exercises

In most countries, almost half of adults have experienced lower back pain at least once in their lives. Did you know that exercise is one of the best ways to combat this?

we will talk about back pain exercises. We will talk about which ones are the best and what factors you need to consider when doing them.

Experts have investigated how to deal with this problem, and as a result, things that have been proven effective for low back pain; is to exercise and avoid bed rest.

In this article, we decided to share 3 low back pain exercises supported by scientific evidence. Try them!

Low Back Exercises

One of the reasons why it is very difficult to treat low back pain is "non-specific pain ". At least 85% of those seeking medical support suffer from non-specific pain. Experts say that such a low back pain occurs due to a combination of factors such as:

• A sedentary lifestyle
• Excess weight
• Fear of movement
• Financial, social and family problems
• Susceptibility to anxiety and depression
• Today, exercise is the first step in the treatment of nonspecific low back pain. Scientifically proven back pain exercises include:

1. Muscle Strengthening

Strength training is very useful for this pain, especially if you work with the whole body plan. It can also prevent the situation from recurring.

For a good muscle strength training, it is best to seek advice from a personal trainer or a reliable physiotherapist if your symptoms are very intense.

Back pain exercises

Strengthening exercises are very useful to prevent and fight back pain.

What about Abdominal Exercises?

Strengthening the abdomen helps reduce low back pain. This is not because your abdomen is weak, it is a general exercise.

We cannot say that these exercises are more effective than others in the long run. The reason for this is thought to be the following factors:

In the natural course of this condition, the pain usually decreases after a few weeks, whether you exercise or not.

Strengthening your tummy is the same as doing sports, so it offers the same benefits as other physical activities in the shortest term.

As you exercise, you become more aware of what you are doing and avoid movements that can worsen your lower back pain. This allows the body to reduce pain on its own.

2. Aerobic Exercises

Low aerobic capacity is directly related to chronic low back pain. Aerobic exercises help reduce low back pain in several ways:

It increases the transfer of nutrients to different parts of the body and blood flow, if any, it shortens the healing process of the injury.

Reduces muscle stiffness due to back pain.

It can prevent the need for medication taken to reduce pain.

30-40 minutes of aerobic exercise increases endorphine production, thereby reducing perception of pain.

The results are similar regardless of the variety of aerobic exercises and low and high intensity. However, the safest, easiest, and cheapest way to start this type of exercise is by walking. In fact, walking can be as effective as other non-pharmacological treatments to reduce pain in both the short and long term.

You may also want to read this article: A Natural Ointment to Reduce Low Back Pain

3. Pilates, Yoga or Tai Chi

These exercises require a combination of physical, mental and spiritual concentration. Therefore, it can also help reduce anxiety and stress associated with low back pain.

Pilates, yoga and tai chi exercises have been proven to reduce low back pain . They both reduce pain and serve as rehabilitation. Which one you choose is up to your personal taste, all three are scientifically supported in the treatment of low back pain.

People doing yoga together

Besides yoga and tai chi, pilates exercises are a good alternative to treat low back pain. It also helps to reduce stress and anxiety associated with this condition.

Low Back Pain Exercises: Which is Best?

The best for you is exercise that you can do continuously. It doesn't matter if you like pilates, like a weekly walking routine, go to the gym or do yoga. The most important thing is that you enjoy everything you decide to do.

The common point of all these back pain exercises is their activation. Whichever you want to do, you have the freedom to choose! Try one of these back pain exercises and keep exercising that gives you the best results.

Except for your low back pain, if you have some of the following symptoms, consult your doctor before starting any exercise routine :

• Sudden, gratuitous weight loss
• Numbness, stinging sensation, more or less sensitive feet and legs
• Fire
• Dizziness
• Redness in the area

History of hypertension, diabetes, osteoporosis, rheumatoid arthritis or any other disease

To sum up, exercise is very useful to treat lumbago or low back pain. Constant rest can be very damaging. So it is wise to choose a physical activity to activate your body. However, you should also avoid overloading.