Are there exercises to help lower back pain?

Answer 1

Yes, scrunches. Lie on your back with your knees bent and sit up at about a 90 degree angle. Do not do sit ups they are very bad for the lower back. Start with sets of ten and build up. The more, the better.

Lower back pain is also caused by a kidney infection.

Answer 2

As you probably already know, you need to be really careful with any excercise affecting the spine. Those that I've been told to do are:

1) Sit and stand straight (it might hurt, but it's better for you). If you have a problem with doing that while your standing, stand with your palms facing towards your front rather than your back. Amazing that it helps to get your shoulders back.

2) Squeeze your buttocks together and hold for a count of 30.

If you have access to an aquatic center, take the flat board they have in their equipment room and do the following (20 reps each):

1) Laying the board flat on the water and close in front of you, push it down...bring it back almost to the surface and push it down again. Have your feet spread the width of your shoulders for balance.

2) With the board length-wise in the water about halfway, the rounded edge pointed away from you and flat end against your chest, one hand on top and the other on the bottom of the board, move the board to either side of you, moving only your waist and head. Don't see how far you can turn to each side...just a little is all you need.

3) With the board on its side edge (again length-wise and again halfway into the water), holding onto each end this time, push it away from you and bring it back.

4) (no board needed on this one) Holding onto the side of the pool, one foot forward with the knee bent (can be standing only on toes) and the other leg behind you with your foot FLAT, hold for a count of 20. Then switch legs. Do this about 5 times with each leg. The stance is almost like that of a runner...try to stand with your back as straight as you're comfortable with.

With all the aquatic exercises, march in place about 10 times before starting and in between each set.

Hope those instructions were clear and that they help. There're other excercises I've been told to do at home, but prefer those in the water.

Answer 3

Depends on what is causing the back pain. Any excersie is a Big NO! NO! until the cause has been established.

Execises can help eleviate back pain, I know from personal experience, but I would not tell you the most suitable as this would be irresponsible of me.

I hope you soon get the help you need to relieve the back pain.

Answer 4

you need to get to the source of the back pain. A very high proportion of back pain is caused by incorrect posture from walking incorrectly. Try wetting your feet and standing on concrete and you may see that your feet have different contact points. You should therefore consult your gp, explain your concerns and he would be able to refer you the biomechanics dept at your local hospital where they can measure the way you walk and provide some orthotic inserts for your shoes which will resolve your incorrect walking

Answer 5

Lots and lots of them. Once you get the pain down, I'd suggest yoga...not the real radical power yoga, but the mild stretching poses. It's wonderful for keeping the connective tissue working nicely back there.

Answer 6

Pilates helps me every time - but you have to stick at it. Also, it's a good idea to check out with your GP before starting any new physical exercise when you have a back problem.

Answer 7

Healing through back pain exercise
Active forms of back pain exercise (physical therapy) are typically necessary to rehabilitate the spine and help alleviate back pain. Importantly, a regular back pain exercise routine provides patients with the means to help avoid recurrences of low back pain, and helps reduce severity and duration of potential future episodes of low back pain.

The natural stimulus for the back to heal is active back pain exercises, done in a controlled, gradual, and progressive manner. Movement distributes nutrients into the disc space and soft tissues in the spine to keep the discs, muscles, ligaments and joints healthy. And the converse is true too—lack of exercise can worsen back pain by leading to stiffness, weakness, and de-conditioning.

Generally, a patient’s back pain exercise program should encompass a combination of stretching exercises (such as hamstring stretching), strengthening exercises (such as dynamic lumbar stabilization exercise, Mckenzie exercise, or other back exercise programs) and low impact aerobics (such as walking, bicycling, water therapy or swimming). Depending the patient’s specific diagnosis and level of pain, the back pain exercise and rehabilitation program will be very different, so it is important for patients to see a spine specialist who is trained to develop an individualized exercise program provide instruction on using the correct form and technique.

Stretching as part of a back pain exercise routine
Almost everyone can benefit from stretching the soft tissues—the muscles, ligaments and tendons—in the back and around the spine. The spinal column and its contiguous muscles, ligaments and tendons are all designed to move, and limitations in this motion can accentuate back pain. Patients with chronic back pain may find it takes weeks or months of stretching to mobilize the spine and soft tissues, but will find that meaningful and sustained relief of low back pain typically follows the increase in motion.

Hamstring stretching exercise
The hamstring muscles seem to play a key role in low back pain, as patients who have low back pain tend to have tight hamstrings, and patients with tight hamstrings tend to have low back pain. It is not known which comes first, but it is clear that hamstring tightness limits motion in the pelvis and can place it in a position that increases stress across the low back. Therefore, it follows that stretching the hamstring muscles typically helps decrease the intensity of a patient’s back pain and the frequency of recurrences.

A hamstring stretching exercise routine should include applying pressure to lengthen the hamstring muscle for 30-45 seconds at a time, one to two times each day. The pressure on the muscle should be applied evenly and bouncing should be avoided, since a bouncing motion will trigger a spasm response in the muscle being stretched. The hamstring muscle may be stretched in a number of different ways. Options for hamstring stretching exercises, listed from most difficult to least difficult, include:

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The most common technique is to simply bend forward at the waist, with legs relatively straight, and try to touch the toes and hold this position.
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If this approach is not well tolerated, less strain is applied to the back by sitting on a chair and placing the legs straight out in front on another chair, then reaching forward to try to touch the toes. One leg at a time may be stretched.
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One of the least stressful stretching techniques is to lie on the floor and pull the leg up and straighten by holding onto a towel that is wrapped behind the foot. One leg at a time may be stretched.
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Another less stressful option is to lie on the floor, with the buttocks against a wall, and place the foot up against the wall and then try to push the knee straight. One leg at a time may be stretched.

With time the hamstring muscle will gradually lengthen, reducing stress to the low back. Stretching should not be linked to another back pain exercise routine, since those exercises may not be done on a daily basis. In order to make stretching exercise a part of one’s daily regimen, it is best to stretch every morning when getting up and before going to bed. Think of stretching exercises as good back hygiene.

Answer 8

Physiotherapy works well if you keep at it. Contact your GP and ask him/her to refer you to a physiotherapist.

Answer 9

yep, its called muscle relaxers, works great