Lower back pain can be the result of a specific injury or build up slowly over the years. Often it is difficult to trace the exact cause of the back pain. Thankfully, there are exercises to ease and prevent low back pain.
Strive to Improve Mobility and Endurance
The purpose of performing lower back pain workouts is to provide you with more flexibility and stamina so that you can get relief from back pain and stave off any increase in discomfort. Always make sure your doctor has cleared you to do exercises for lower back pain before you start; this strategy will help prevent any additional damage to your body.
Child’s Pose: A Yoga Move
Lower back pain workouts at home can include yoga poses, including one called “child’s pose.” On a mat or blanket, get down on your knees and sit on your heels. Lean ahead, extending your arms out front. Lay your head down in front and hold this child’s pose position for about half a minute.
Front/Back Shoulder Squeeze
For this exercise, stand with your feet a bit more than shoulder width apart. With your back remaining straight, cross your left hand over the right one and press together with your palms. Straighten your arms and point your fingers toward the ground. Round your upper back as though you are trying to touch your shoulders in front of you as you press your palms together. Hold this position for about 10 seconds.
Separate your hands and then put your hands behind your back, interlacing your fingers and straightening out your arms. Lift up your chest. Stay in this position for 10 seconds. Rotate between these two positions 3 times.
Assessing Pain during Lower Back Pain Workouts
If your pain level while doing these exercises for low back pain is moderate or intense, stop immediately and see your doctor. Pain levels should be moderate to none in all movements.
Depending on the intensity of your pain and cause of the injury, some exercises can actually exacerbate the problem. Generally, it is advisable to avoid toe touches as they can increase stress on the spine’s discs and ligaments.