Lower back pain is a working man’s disease, unlike the popular adage that lower back pain constitutes aging. If you do suffer from back pain, do not worry because you are certainly not alone. The most common cause for back pain is using your back muscles in activities you are not used to, like lifting heavy furniture or doing yard work. Many things can cause lower back pain too, like muscle strain and muscle spasm after a heavy workout. Sprain of muscle ligaments attached from bone to bone from doing manual jobs that require heavy lifting can cause back pain and joint problems such as slipped disk from nasty falls or arthritis from, well, old age do contribute to back pain.
So with that said, take your mind off your lower back pain and your age for a moment, read this article and just slip these lower back pain exercises into your daily routine and after a week’s toil you will notice the benefits. Lower back pain are mostly a cause for poor muscle tone, poor health condition, all of which are perfectly reversible. So, do these lower back pain exercises now and rid yourself of that lower back pain.
Hamstring Exercises for Lower Back Pain
It seems that a poor hamstring muscle condition is a factor for lower back pain. When hamstrings are too rigid and inelastic, they make your lower back muscles do the most work. Bending over, stretching your legs out front, running in leaps, all these activities involve the hamstring.
The lower back pain exercises involving the hamstring are running and short sprints. While producing sweat, you also work on your hamstring muscles (not to mention other muscle groups of your body). Therefore it is really a good idea to go out running once in a while. Benefits you can get while doing a good 15 minute run are many.
Stretching and bending exercises is also a good way to work out your hamstring muscles. For maximum effect, apply pressure on lengthening the hamstring such as bending forward or stretching your legs in front of you. The exercise should take at least 30 to 45 seconds and should be done in two sets for each day. During the regimen, avoid stretching or bending too fast. Avoid bouncing as this can cause muscles tearing.
Lower Back Pain Exercises with a Medicine Ball
Contract you abdominal muscles while lying on your back, knees bent and calves resting on ball. Now slowly raise your arm over head and lower arm, alternating the right and left arms. While you do this, straighten one knee and relax also alternating right and left sides. You should straighten one knee while raising the opposite arm over head.
Sit on ball with back straight and knees bent 90 degrees. Then slowly raise arm over head, alternating the right and left. While doing this, also raise and lower heel, also alternating right and left. Lift the opposite limb alternately. Perform these exercises for a maximum of 5 minutes.
Do you notice the semblance of this lower back pain exercise? Yes, it resembles swimming. Swimming is by far the best exercise; notice how swimmers rarely have back muscle problems?
Some specific exercises can help your back. Others aim to gently stretch your back muscles. While some exercises are specifically designed as lower back pain exercises, living an active lifestyle (lots of exercise, good diet and plenty of rest) is the best way to overcome lower back pain. Swimming and walking are good overall exercises to improve your fitness.
A word of caution: Do not do these exercises if you are not currently participating in an exercise program. Also, please check with your physician before you start any exercise program .