Posts Tagged ‘Lower Back Muscles’
Lower Back Exercises Eliminate Pain
Copyright (c) 2009 Nancy Rishworth
Do you have lower back pain? You have lots of company – Americans spend approximately $50 billion each year on pain relief for back pain. Lower back pain is one of the most common back ailments – it’s a leading cause of missed work. You don’t have to let the pain control your life. Back Exercises can give you increased flexibility and allow you to live pain-free without medication.
Back Exercises improve strength of the core muscles, those muscles that support your back, your abdominal muscles, and your legs. This group of muscles is also responsible for your posture. With flexibility programs, you can strengthen those core muscles and eliminate or reduce your lower back pain.
Many Exercises improve the strength of core muscles. A regular program of resistance training (e.g., weights), walking, bike riding, swimming and aerobic exercises will strengthen core muscles. But adding flexibility programs, core stability and therapeutic exercises is one way to add even more value to your exercise routine.
The first stage of lower back exercises is to slowly work on building abdominal and core strength. Exercises such as abdominal crunches, pelvic tilts, and leg lifts all help to strengthen the core muscle group. Gradually, you can add more challenging exercises, such as Squats to your regimen.
Back exercises are greatly aided with the addition of flexibility programs. Whether you are incorporating some stretching exercises, yoga, or pilates, these exercises help you stretch your muscles. When you stretch your muscles, you actually lengthen them. This helps improve your posture.
Flexibility programs are also great methods for relieving the pain. Stretching exercises help develop flexibility in the spine. Stretching may be one of the most important methods for easing the pain. Simple stretching exercises release some of the tension in lower back muscles. When you release muscle tension, you eliminate the tightness and possible muscles spasms.
Another great option for lower back exercises is to incorporate a Swiss exercise ball, or an inflatable exercise ball, in your routine. Working out with these fitness balls, or simply using them in flexibility programs, helps you develop greater core strength as you try to stabilize yourself on the ball.
Lower back pain doesn’t have to stop you from enjoying your life. When you work to incorporate these exercises into your routine, as well as stretching and flexibility, you enjoy a life with a significant reduction in pain.
Nancy Rishworth
http://www.articlesbase.com/fitness-articles/lower-back-exercises-eliminate-pain-716100.html
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Back Pain Exercises To Strengthen Lower Back
If you were to have legal access to the records of every general practitioner across the United States, you would find that lower back pain is one of the most common reasons for visits to physicians. Studies show that about 60 percent of reported pain problems in the U.S. are lower back pain. Most such pain is relieved with treatment as conservative as over-the-pain medication.
Ask a physician for advice on the best treatment, and you will likely be told, “You need back pain Exercises to strengthen lower back muscles.”
What Kind of Back Exercise?
Stretching and strengthening back exercise is usually recommended. Hip rotations, rump lifts, and thigh pulls will stretch you back muscles. Alternate superman Exercises, along with things such as “slippery heels’, “high heels”, and “brake pedals” will strengthen your back.
Instructions for these Exercises are available from your therapist or online, and no equipment is necessary for performing them.
At the Gym
Our body’s cores are often neglected, and need a program of regular back Exercises to strengthen lower back muscles. We work on the front of the body, slimming, trimming, and building abdominal muscles, but we neglect the back. We use exercises to strengthen arm and leg muscles, but forget the back.
When you work out at the gym or health club, check how much time you spend working on abdominal muscle groups. Now schedule identical time for back exercise.
If your gym has a hyperextension table or bench, by all means use it regularly.
In Your Home
The back is vital to standing and sitting upright, and worth investment, if needed. You do not have to invest money, of course, but you may choose to invest in one or more of these four basic tools.
1. Exercise mat. A simple exercise mat is often all you need to keep yourself faithful to a regimen of back pain exercises to strengthen lower back muscles. Very inexpensive exercise mats are available in the sporting goods department of discount “box” stores. Cover your exercise mat with a towel to keep it clean, and throw the towel in your wash as needed.
2. Exercise ball. An exercise ball is also called a physio ball or a Swiss ball. They are available in fitness stores, sporting goods stores, and online. Exercise balls are a cost-effective solution for such things as balance, cardiovascular fitness, coordination, flexibility, neuromotor training, and strength. They can help you do several back exercises.
The exercise ball is a conservative treatment option for back pain sufferers. It will not only treat current pain, but will go far toward preventing future episodes of low back pain.
3. Roman chair. A roman chair is a type of hypertension bench. They are found in many health clubs or gyms, but investing in your own may keep you more faithful in doing vital back exercise.
Roman chairs do not look like chairs, and users are more likely to be on their stomachs than on their backs in roman chairs. They are great for back exercise, though. They are especially helpful for extension exercises, one of a number of effective back pain exercises to strengthen lower back muscles.
A roman chair should have a traction foot plate to help you position yourself securely while using it. For beginners, a 45 degree exercise angle will make it easier to perform back extension exercises. This will mean a less intense workout for you.
4. If you are determined to work your “abs” – and have a little more to spend on back exercise equipment, an “Ab and back machine” will give you the balance you need. An ab and back machine will place your body in the seated position, which is the most comfortable and safe position for back exercise coupled with ab exercise. Used straight forward, this machine will tighten and tone your abs, obliques and midsection. Rotate the action arm, and the machine provides back exercise.
All back exercise should be done in moderation, and any increases in repetitions should be gradual. This is not a competition, but a means of strengthening your back. If you rush back exercise, or overdo it, you may cause more problems than you had.
Remember, before starting a program of back exercise, consult a physician. There may be underlying physical conditions, such as hernias, that you would worsen by stressing muscles. In addition, medical problems such as coronary disease or diabetes may require your physician’s specific observation.
Anna Hart
http://www.articlesbase.com/medicine-articles/back-pain-exercises-to-strengthen-lower-back-119945.html
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Low Back Pain and Its Causes
Now-a-days back pain has become a common problem. You need to be cautious enough to deal with your back pain problem. If preventive steps not taken then you may be put into serious health dilemma. Taking rest is very well fine but parallel to that practicing back exercise regularly is too important.
You need to be habituated to exercise daily to relieve from back pain. Exercising your back will add flexibility to your muscle. Taking rest for whole day long won’t entail your muscle to stretch out. Therefore, it is highly advisable to perform lit bit regular activities for the sake of your back. The more you take rest the weaker your back becomes. Exercises for your back will strengthen the core muscles.
In the initial stages, don’t give much of stress to your back if it is paining a lot. Try to heal your back pain by some home therapies. This could be a better option to do exercise in your way as you have the clear idea of the condition of your back. Following traditional drugs methods to kill your pain, relaxation for your muscle, and other prescribed drugs will give you only temporary relief to your back. But it will not offer complete comfort and relieves pain of your back. You can readily opt to follow some natural methods to get relief from back. Practicing yoga, body workout, stretch buster, vitamins and Nutrients supplements are also some good option to deal with your back pain issue. You can perform some basic exercise like Leg and Arm Raise and Lifting up your Leg. Take into consideration the noteworthy points while performing exercise.
Back extension is a power training exercise. It is done for strengthening lower back muscles. It can be done by lowering the body from a stand and raising, or using a back extension machine where body pushes a weight backwards.
Hyperextension is a lower back exercises, particularly the erector spinae. One method of performing it involves using a roman chair to hold the feet down and hips up. It can be also perform without equipment, in a prone position with arms forward. This version involves lifting one arm and the opposing leg at the same time, then releasing.
It is advisable to take precaution before you start suffering from chronic back pain. For temporary treatment taking prescription drugs would solve your problem to heal the pain of your back. But if health resists then consult your doctor for back pain treatment. Natural remedies may also help you to cure your back ache. Regular back exercises will surely show positive result in your health. Above all these factors, even you need to keep peace of mind with positive mental attitude rather than behaving in an impatient way and unnecessarily troubling yourself as a patient.
Bella Mclaine
http://www.articlesbase.com/diseases-and-conditions-articles/low-back-pain-and-its-causes-711691.html
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Lower Back Pain Treatments
Lower Back Pain is causing a great concern in the United States. Moreover because it is in a recent study it is anticipated that four out of five adults in the United States will experience lower Back pain in some point of their lives. Back pain being a common problem may sometimes hamper ones day to day life and may even lead to surgery. So it is always recommended to consult your physician even for the smallest back pain symptoms you will notice and get the advice before the problem grows.
Back Pain is indeed a very painful experience and ironically the severity of pain is often unrelated to the extent of physical damage it has caused. A simple strain can be extremely painful, while a herniated disk between vertebrate may cause little or no pain at all. That is why it is always beneficial that you may go in for many types of back pain tests that are available and can be administered to more accurately determine the cause of your pain.
Common causes of lower back pain can be found in the following:
• Injury to the bones, joints or ligaments in the lower back
• Smaller nerves running along and inside the spine becoming irritated or damaged
• Strain to the lower back muscles, or erector spine
• Damage to the intervertebral disks, which separate the vertebrate
• Irritated nerve roots connected to the hips, legs or even arms
At times many physical injuries can be attributed to specific incidents but still lower back pain may be slow-building, yet progressive. This can make it difficult to notice complicated lower back problems before they require treatment. Although lower back pain does not require emergency medical attention, a few symptoms may be signs of severe medical conditions.
Back pain as we have discussed is slow yet progressive and rarely requires emergency medical attention. But it is highly recommended that you consult your physician and follow his advice to avoid such emergency situations. In some cases if anytime you experience the following symptoms with a regular slow back pain you need to have an expert for emergency medical attention.
The symptoms are
Severe or constant pain in the lower back or abdominal region
Sudden bowel or bladder movements
A progressive feeling of weakness in the legs
An immediate medical attention saves you from any damage to your body and excruciating pain it may cause to you. For severe or chronic back pain, you should consider seeking lower back pain treatment, which is available in many forms. Lower back exercise can both help with back pain relief, and prevent it from recurring later. Most low back pain can be treated without surgery. Treatment involves using analgesics, reducing inflammation, restoring proper function and strength to the back, and preventing recurrence of the injury. Most patients with back pain recover without residual functional loss. Patients should contact a doctor if there is not a noticeable reduction in pain and inflammation after 72 hours of self-care. The best way is to take necessary precautions and make necessary changes in lifestyle, standing, sitting and sleeping positions and doing regular exercise. It is best to keep the back pain away from you and your family.
Dhiraj
http://www.articlesbase.com/health-articles/lower-back-pain-treatments-127476.html
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How To Get Rid Of Lower Back Pain
During a recent bout of severe Lower back pain, my physiotherapist put me on a course of Back exercises to alleviate my Back Pain.
I have to say that I was somewhat surprised given that I was in so much pain, but it actually worked and helped me recover quickly.
The theory behind stretching your back – even when you have a sore lower back – is that by extending the back muscles, you give relief to your back by taking pressure off the affected areas.
If you suffer form a herniated disc, your physio may have you do back exercises for disc problems because it will relieve the pressure caused by the herniated disc on the spinal nerves.
The back exercise I found most helpful was “the cat”. In this exercise, you get down on your hands and knees and arch your back up for a few seconds just like a cat. When you do this, you can feel the stretch in your lower back muscles.
Depending on how much pain you are in, your physio may recommend doing back exercises several times during the day. Don’t overdo things though. The last thing you want is to re-injure yourself.
One of the most popular lower back exercise programs is the McKenzie back exercises. Robin McKenzie is a famous physiotherapist from New Zealand whose techniques have been practiced for many years.
McKenzie believes that people suffer from back pain as a result of poor posture or bending incorrectly when lifting. The book advocates a series of back exercises including many safe lower back exercises which help make the back more flexible by extending the spine and improve your posture. (Note: talk with a doctor or physiotherapist before using this approach.)
One of the most popular items for back exercises is a Swiss ball, also known as an exercise ball or a fitness ball. Low back exercises with a Swiss ball really give you a good stretch.
A word of caution though. When you first start using a Swiss ball, take it easy. I slid off it a few times and if I’d had a sore back, this could have been painful. But when you do low back exercises on a Swiss ball, you are going to love the feeling that the stretch gives you.
If you like swimming or being in a pool, look into exercise programs that involve back exercises in a pool. You will find them at your local YMCA or swimming pool.
What’s good about doing back exercise in the pool is that the water takes the pressure off your back giving you more freedom to move and stretch your back.
At first it seems odd to be doing exercises when your lower back is sore, but I’ve learned that depending on your situation, it can be one of the best things you can do to get on the road to recovery.
Frank Thornton
http://www.articlesbase.com/medicine-articles/how-to-get-rid-of-lower-back-pain-121511.html
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