Lower Back Pain? Don’t Do These Three Exercises
If you suffer from back pain, you’re certainly not alone. It’s estimated that 40% of the population will suffer from back pain at some point in their lives. Most of these problems will center on the lower back, which seems to be an unfortunate magnet for aches and pains.
Exercise is a commonly accepted avenue to travel, in terms of treating back conditions. Your back will function better and with less pain if you’re in good physical condition. Unfortunately, lower back pain often forces those who exercise to compromise their form or perform exercises that are actually detrimental to their backs. Let’s take a look at specific exercises that are good for your back, and a few more that may be harmful.
Three Exercise Movements That Help Reduce Lower Back Pain
1. Swimming: Swimming is one of the best exercises to help loosen and stretch your lower back. Further, swimming is an excellent cardio workout with no impact, pounding, or bouncing. Start slowly with just a few laps, and work your way up to 20 laps. Not only is swimming good for your back, it’s one of the best workouts for your heart and lungs.
2. Partial Curl: This exercise is very good for both your back and abs, and it’s simple to perform. Lie on the floor or a mat with your knees bent and your feet completely on the floor. Now, push your lower back into the floor and curl up, with your arms stretched in front of you, until your shoulders are off the ground. Hold for five seconds and release. Try doing 3 sets of 10. The partial curl will tighten your core muscles, strengthen your lower back, and flatten your abs.
3. Hamstring/Lower Back Stretch: This one is also easy to do. Lie on the floor with your left leg flat and your right leg bent at the knee. Now, lift your right leg and straighten it, locking your fingers behind your thigh (or calf if you’re more flexible). Hold for 10 seconds and repeat with the left leg. You’ll feel the stretch in your hamstring and lower back. For an advanced stretch, lift both legs straight up and hold the back of each leg, one hand on each leg. This stretch will really loosen your back, but be careful to start slowly and gently and work your way up as your back is gradually stretched.
Here’s Three Exercises NOT To Do
1. Sit Ups With Legs Straight: I see people doing this at the health club all the time. Doing sit ups with legs straight is just about the worst thing to do to your lower back, short of improperly lifting a heavy object. The partial curl, as desribed above, is so much more effective for your abs anyway.
2. Hip Or Oblique Twists: This is another exercise seen far too often. Herky jerky twisting of the core and spine does nothing good for you and only increases the odds of injuring your back.
3. Running Outdoors On Concrete: If you’re a runner, it’s probably difficult for you to avoid running on concrete. But if you’ve got back problems, be aware that running on concrete gives your back a real pounding. Try running indoors on a high quality treadmill, or at least on asphalt if you run outside. Asphalt has a bit more give and isn’t as tough on your back, knees, and ankles.
If you suffer from back pain, it’s extremely important to add stretching and safe, low impact cardio exercise to your regimen. Be careful to avoid exercises that can potentially worsen your condition or cause a relapse. Remember, a little preventive maintenance and common sense goes a long way!