Posts Tagged ‘Muscle Group’
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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What Are The Causes Of Pain In Lower Right Back?
Back pain is a complaint doctors hear about frequently. People want information on backaches. They want doctors to treat pain in the back. Many want to know the Causes of pain in the lower right back.
Information about the Lower Right Back
It is important to understand the structure of the lower right back if we are to understand what Causes pain there.
Your back, with its spinal column of vertebrae, connecting ligaments, tendons, large muscles, and nerves, is designed to be incredibly strong and flexible. Yet things can go wrong with this awesome structure.
* Muscles can be strained
* Ligaments can be torn
* Joints can be injured
* Bones can be fractured
* Nerves can be irritated
* Discs can be herniated
* Stress can tighten back structure
The lower back seems especially susceptible to injury, since it bears the weight of the torso, and makes more movement than the upper back. Its constant work can cause parts to break down and wear out over the years.
The lower right back has soft tissues that can be involved in pain. Those large, complex muscle groups that support your spine and help you move can be strained by improper lifting or posture. In fact, muscle strain is the most common cause of lower back pain. Twisting or pulling one of the following muscles can produce pain in the lower right back.
* Extensor muscles: These paired muscles in the lower back and gluteus help support your spine. If the one on the lower right back is injured, it will be painful.
* Flexor muscles: Attached to the spine’s front, these muscles help you flex, bend forward, and lift things. Again, injury to the right flexor muscle can cause lower right back pain.
* Oblique muscles: This muscle group is attached to the sides of the spine. The oblique muscles help your spine rotate, and give you good posture.
In addition to simple muscle strain, injury to ligaments, joints, and bones can also cause muscle pain. If one of these structures is injured or inflamed, back muscles can go into spasm, drastically limiting your movement and cause pain in the lower right back.
Stress is a common cause of pain in the lower right back. Stress will make your back muscles tighten. This happens to every muscle in the body, as we move into a “fight or flight” response. Muscles that are tightened lack the energy they need to support the spine. If the stress is frequent, and measures are not taken immediately to relieve it, lower right back pain can easily develop.
Information on Chronic Lower Right Back Pain
If lower right back pain lasts more than two weeks, you are likely to stop using the aching muscles in order to protect yourself from that pain. With disuse, the muscles can waste (atrophy) and weaken. This will increase the pain, since your muscles are less able to support your spine. If you increase your protection, and continue to avoid using the muscles, the cycle will continue, with the pain worsening at each turn. Chronic lower right back pain will result. This is why doctors urge patients with lower right back pain to exercise daily.
Information about Lower Right Back Pain Symptoms
You need to understand the symptoms of your pain as well. It is difficult to treat pain without knowing clearly what and where the symptoms are. You will want to gain a sense of exactly where your lower right back hurts. Is the pain focused in one small area, or does it spread throughout the lower right back? Is it confined to the lower right back or does it radiate into other parts of the body? Here are two major kinds of pain in the lower right back.
Lower Right Back Pain Symptom #1
Is yours a deep, aching, dull, or burning pain? Does it travel down your leg? If so, your lower right back pain may be chronic back pain.
Lower Right Back Pain Symptom #2
Perhaps yours is a very sharp pain, deep in the lower right back. This symptom may be the result of a back injury.
Information on Relieving Lower Right Back Pain
My personal physician assures me that the best relief for lower right back pain is usually exercise. Gentle exercises, performed daily with warm-up and cool-down, will strengthen the core muscles around the lower back area, relieving the pain and making them less susceptible to future injury.
CAUTION: Pain in the lower right back may also be caused by kidney stones or other non-muscular problems. Be sure to ask your health care provider for advice on any back pain.
Anna Hart
http://www.articlesbase.com/medicine-articles/what-are-the-Causes-of-pain-in-lower-right-back-117782.html
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