Don't Despair! Find Out Exercises That Gives Succour Your Lower Back Pain

I have come to accept pain to be a part of life, how it is managed is what matters. 

How Can I Relieve My Lower Back Pain With Exercise?

You feel it each time you bend over or stand up or after sitting in a particular position for a long time. It's that groan-inspiring ache that shoots through your lower back and never seems to fully go away. Sometimes called lumbago or spondylosis, lower back pain is one of the most common forms of chronic pain among adults. It's sometimes a sign of onset of menses and weight of heavy pregnancy in females. 

Doctors now encourage lower back pain sufferers to get active and move their backs and related muscles as a better pain I have come to accept pain to be a part of life, how it is managed is what matters. 

Movement can help relieve back pain, but only the right kind; avoid workouts that put too much stress and strain on the back. So which exercises should you choose? That partly depends on how intense your pain is, and what causes it. So, you should always get the recommendation of your doctor before doing any heavy exertion for lower back pain.

The following are exercises you should try and the ones to avoid, so choose situable ones to work with. Just before we dive in, take note, when a fitness routine causes moderate or severe pain symptoms that lasts longer than 15 minutes, you should end the exercise and check in with your doctor.

Skip Sit-Ups, Try Hamstring Stretches :  Although you might think sit-ups can strengthen your core or abdominal muscles, most people tend to use muscles in the hips when doing sit-ups. Sit-ups may also put a lot of pressure on the discs in your spine.
For hamstring stretch, lie on your back and bend one knee. Loop a towel under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 times for each leg.

Modified Leg Lifts : Leg lifts are suggested as an exercise to build your abdominal muscles. This exercise help to restore strength to your lower back yet  lifting both legs together while lying on your back is very demanding on your core.  If weak, this exercise can make back pain worse. Instead, try lying on your back with one leg straight and the other leg bent at the knee. Keeping your lower back flat on floor. Slowly lift the straight  leg up about 6 inches and hold briefly. Lower leg slowly. Repeat 10 times, then switch legs.

Try Wall Sit : Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, then carefully slide back up the wall. Repeat 8 to 12 times.

Bird Dog : Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift. Try lifting and extending your opposite arm for each repetition. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don't let the lower back muscles sag. Only raise the limbs to heights where the low back position can be maintained.

Skip Toe Touches, Try Partial Crunches : Standing toe touches put greater stress on the disks and ligaments in your spine. They can also overstretch lower back muscles and hamstrings.
Partial crunches help strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor.  Breathe out as you raise your shoulders. Don't lead with your elbows or use arms to pull your neck off the floor. Hold for a second, then slowly lower your back down, try repeating 8 to 12 times. Proper form prevents excessive stress on your low back. Ensure your feet, tailbone, and lower back should remain in contact with the mat at all times.

Bridges : it helps rejuvenating backbend for people with lower back pain. 
Lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Repeat 8 to 12 times. Avoid arching your lower back as your hips move upward. Avoid overarching by tightening your abdominal muscles prior and throughout the lift.

Knee To Chest : Here's another way to get your legs pumping as a treatment for low back pain symptoms.
Lie on your back with knees bent and feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor, and hold for 15 to 30 seconds. Then lower your knee and repeat with the other leg. Do this 2 to 4 times for each leg.

Pelvix Tilts : This workout is designed to strengthen your pelvis, which often works in concert with the core muscles along your spine. Making sure your abdomen can pull its fair share means your spine pain will have one less possible cause.
Lie on your back with knees bent, feet flat on floor. Tighten your stomach by contracting it as though you were preparing for a punch. You’ll feel your back pressing into the floor, and your hips and pelvis rocking back. Hold for 10 seconds while breathing in and out smoothly. Repeat 8 to 12 times.

Press-up Back Extensions : Lie on your stomach with your hands under your shoulders. Push with your hands so your shoulders begin to lift off the floor. If it's comfortable for you, put your elbows on the floor directly under your shoulders and hold this position for several seconds.

Aerobic Exercise : Aerobic workouts—sometimes called cardio—help strengthen the whole cardiovascular system, from the lungs and heart down to the blood vessels themselves. Aerobics can include biking, swimming, walking, or many other exercises that elevate your heart rate and get you moving. To start, try a short session. Then over time, lengthen the session as your stamina improves.

Pilates Moves : A routine that incorporates strengthening and stretching with a focus on the abdominal core sounds ideal for those who suffer from back pain symptoms. 
With help from an experienced instructor, Pilates may help some people with low back pain. Make sure your instructor knows about your pain ahead of time, as you may need to skip some moves.


In addition, when done properly, lifting weights won't usually hurt your back. In fact, it may help relieve chronic back pain. But when you have acute (sudden) back pain, putting extra stress on back muscles and ligaments could raise risk of further injury. It is safe to ask your doctor whether you should lift weights, and which exercises to avoid.  Sit-ups may also put a lot of pressure on the discs in your spine.
For hamstring stretch, lie on your back and bend one knee. Loop a towel under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 times for each leg.

Modified Leg Lifts : Leg lifts are suggested as an exercise to build your abdominal muscles. This exercise help to restore strength to your lower back yet  lifting both legs together while lying on your back is very demanding on your core.  If weak, this exercise can make back pain worse. Instead, try lying on your back with one leg straight and the other leg bent at the knee. Keeping your lower back flat on floor. Slowly lift the straight  leg up about 6 inches and hold briefly. Lower leg slowly. Repeat 10 times, then switch legs.

Try Wall Sit : Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, then carefully slide back up the wall. Repeat 8 to 12 times.

Bird Dog : Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift. Try lifting and extending your opposite arm for each repetition. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don't let the lower back muscles sag. Only raise the limbs to heights where the low back position can be maintained.

Skip Toe Touches, Try Partial Crunches : Standing toe touches put greater stress on the disks and ligaments in your spine. They can also overstretch lower back muscles and hamstrings.
Partial crunches help strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor.  Breathe out as you raise your shoulders. Don't lead with your elbows or use arms to pull your neck off the floor. Hold for a second, then slowly lower your back down, try repeating 8 to 12 times. Proper form prevents excessive stress on your low back. Ensure your feet, tailbone, and lower back should remain in contact with the mat at all times.

Bridges : it helps rejuvenating backbend for people with lower back pain. 
Lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Repeat 8 to 12 times. Avoid arching your lower back as your hips move upward. Avoid overarching by tightening your abdominal muscles prior and throughout the lift.

Knee To Chest : Here's another way to get your legs pumping as a treatment for low back pain symptoms.
Lie on your back with knees bent and feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor, and hold for 15 to 30 seconds. Then lower your knee and repeat with the other leg. Do this 2 to 4 times for each leg.

Pelvix Tilts : This workout is designed to strengthen your pelvis, which often works in concert with the core muscles along your spine. Making sure your abdomen can pull its fair share means your spine pain will have one less possible cause.
Lie on your back with knees bent, feet flat on floor. Tighten your stomach by contracting it as though you were preparing for a punch. You’ll feel your back pressing into the floor, and your hips and pelvis rocking back. Hold for 10 seconds while breathing in and out smoothly. Repeat 8 to 12 times.

Press-up Back Extensions : Lie on your stomach with your hands under your shoulders. Push with your hands so your shoulders begin to lift off the floor. If it's comfortable for you, put your elbows on the floor directly under your shoulders and hold this position for several seconds.

Aerobic Exercise : Aerobic workouts—sometimes called cardio—help strengthen the whole cardiovascular system, from the lungs and heart down to the blood vessels themselves. Aerobics can include biking, swimming, walking, or many other exercises that elevate your heart rate and get you moving. To start, try a short session. Then over time, lengthen the session as your stamina improves.

Pilates Moves : A routine that incorporates strengthening and stretching with a focus on the abdominal core sounds ideal for those who suffer from back pain symptoms. 
With help from an experienced instructor, Pilates may help some people with low back pain. Make sure your instructor knows about your pain ahead of time, as you may need to skip some moves.


In addition, when done properly, lifting weights won't usually hurt your back. In fact, it may help relizeve chronic back pain. But when you have acute (sudden) back pain, putting extra stress on back muscles and ligaments could raise risk of further injury. It is safe to ask your doctor whether you should lift weights, and which exercises to avoid.

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