Research shows that lower back pain is the most common cause of ill health in many working people and they spend lots of money on treatments of this kind of pack pain. This is the most common kind of pain in women’s life. The good news is that you can relieve the pain without having to undergo surgery or even take medications by performing some simple exercises for lower back pain.
Neck and back pain can be caused by pulled and strained muscles, wearing down of the cartilage between your vertebrae, aggravated nerve endings, and even some strained ligaments. The lower back comprises of several interconnecting muscles, and it is frequently difficult to determine the actual cause of the pain in the lower back. Some weight lifters suffer from lower back pain because they overdevelop the muscles in their upper back at the expense of those muscles in their lower back. Old age can also be a cause of lower back pain, as muscles tend to tighten with age. Fortunately, there are certain exercises that are proven to help stretch and strengthen your lower back so as to alleviate the pain.
Whether your pain is minor or severe, you can still exercise to help build strength and relieve the pain. Majority of lower back workouts are intended to loosen up and strengthen the surrounding muscles. This will help stabilize the area whenever you’re sitting or even engaged in a physical activity.
Lower Back Pain and Non-Surgical Treatment
A few stretching exercises can do wonders for your pain. Start by lying down on your back either on a mat or on the floor. Bend your knees while keeping your feet even on the ground. Now, curve your back. To do this, try to think about pointing your pubic bone towards your feet. Maintain this posture for five seconds and then relax on to the ground. Now, flatten your back side as if you’re attempting to pull your tummy button towards the ground. Hold this posture for five seconds before you relax onto the ground. It’s recommended that you repeat this workout five times every day. You can opt to progressively increase the numbers of repetitions all the way to thirty as it becomes less difficult for you to make the movements.
Start this second exercise by lying down on your back and bending your knees with your feet placed flat on the ground. Now, concentrate on maintaining your shoulders to touch the ground, and then move your knees to a single side. Maintain this posture for up to ten seconds before you go back to your initial position. Repeat this exercise on your other side. Repeat this exercise 2 to 3 times on every side. To remember to perform this stretch, try performing it one time in the mornings and one time at night. You can also add an afternoon workout if necessary.
Next, you can sit down on an armless stool or chair, and cross the left leg over the right-side leg. Brace the right-side elbow against the outer part of your knee for support. Now, turn your torso while stretching to your side. Hold this posture for ten seconds, and then do this exercise again on your other side. Perform stretch two times a day, 3-5 times on every side.
Practicing some abdominal contractions can also help restore the strength to your lower back and enable you go back to the activities you could be sacrificing because of the pain. Try out this simple abdominal contraction exercise. Start by lying down on your back, then bend the knees, and then rest your hands beneath your ribcage. Now, contract your abs. When you do this, you’ll feel the ribs squeeze down towards your back. Maintain this position for five seconds and then relax the muscles. Repeat this exercise ten times. Make sure you don’t hold your breath when doing this exercise.
As soon as you feel at ease with your first exercise routine, you can try introducing more stimulating lower back pain workouts using a workout ball, also known as a Swiss ball. While lying down on your back, curve the knees and then rest the calves on the ball. Lift one of your arms over your head, and then alternate lifting your other arm. Now, with the legs on the exercise ball, straighten one of your knees and then relax the knee, then straighten the other knee and relax it too. Continue straightening one knee whilst lifting the opposite upper limb over your head. Also, you can move the Swiss ball backward and forward using just your legs. Note that the further the Swiss ball is away from you, the more difficult it is to perform this exercise. Remember to keep the muscles in your abdomen tight and try completing every exercise in approximately one minute.
Alternatively, you can sit on the exercise ball while bending the knees and hips at 90degrees, and relaxing your feet straight on the ground. Raise one of your arms over your head, and then change to the other arm. Now, slowly lift and lower your one heel, and then the other. In case you feel stable enough, raise one heel whilst lifting an opposite upper limb over your head. Now, change to your other side with the heel and an opposite arm.
Resistance workouts can also help ease the pain. It boosts the blood flow to the painful area, which in turn encourages healing. Start with the stretching workouts for the first two weeks, and when your back is feeling better, you can add the following exercises:
You can do hyperextensions on a Roman chair. Face forward on the equipment and then support the feet on the lower pads. Extend your upper body over the pad in front. You’ll be parallel to the floor. Gently bend down and get a good stretch at the bottom, then lift up your upper body until it’s again parallel to the ground. Perform three sets of ten to fifteen repetitions.
Lie face-down on a flat surface or a bed, and then extend your legs past the surface. Rather than moving your upper body as in the hyperextension workout, lower your legs towards the ground, and then lift them up. You might need to brace your upper body to perform this workout.
In conclusion, these are just some of the effective ways on how to treat chronic pain on your lower back using lower back workouts. Note that if you start to feel pain or discomfort during your exercise, you need to stop exercising. Also see your physician before you start a new program, particularly if the lower back pain is severe.
Lastly and most importantly, allow yourself to take breaks when you need to. You can combine these exercises with tramadol medication for faster results. You can easily buy tramadol online for this purpose. Remember to keep a pain diary as it can be a useful tool in the diagnosis and the treatment of chronic pain. A simple way to keep a pain diary is by recording the pain intensity and the exercises that impact the pain either positively or negatively. This way, you’ll be able to know the exercises that suit your condition best.