Lower back pain can be a huge inconvenience. It can seriously inhibit your exercise regime and daily life. Bending, moving and even sitting down can cause you discomfort and pain. The good news is that there are things you can do to improve lower back pain.
See our recommend exercises below!
Generally, an inhibited muscle will not respond to resistance training. Therefore, if lower back pain or hip pain is being experienced, it is important to first see a spine therapist in order to screen for muscle inhibition. Attempting to strengthen an inhibited muscle may cause a substitution pattern that only reinforces a painful movement pattern. In general, it is advisable to see a spine specialist who specializes in back pain prior to beginning any exercise program.
Ice or Heat
An age old favourite of course. Applying ice or heat directly to the area of your lower back pain can help to decrease swelling and inflammation, and ease your discomfort. Studies have found that heat may be more beneficial than ice, but both have been shown to alleviate that niggling lower back pain.
Rest
Before anything else really you should rest your back. This doesn’t mean weeks of bed rest though as was once thought. After an injury or the first time you notice pain, rest your back for about 48 hours. After that, you can slowly increase your activity level. Getting up and moving as soon as spasms and sharp pains subside can help ease pain and stiffness.
Muscle rubs and creams
There are some wonderful mucle rubs and medicated creams out there for you to try. They work a treat on lower back pain. Topical creams and gels that contain ingredients like capsaicin, salicylate, camphor, eucalyptus oil, and menthol also may be soothing for pain.
Exercise under the guidance of a professional
If you’ve had physical therapy in the past and know what to do, then start with a gentle exercise program. If you’re not sure which exercises to do, then talk with your physical therapist or your qualified personal trainer who specializes in back pain.
A qualified professional may have you do exercises to help widen the spaces between the vertebrae, reducing pressure on the nerves. Exercises to stretch back and hip muscles and strengthen abdominal muscles may also be recommended. You may also do stretching exercises to ease stiffness and increase range of motion. You may be encouraged to do aerobic exercise for overall fitness.
Once your stiffness has subsided we have listed 4 great movements to help keep your back strong and free of pain!
1: Bird Dog for core and low back
Bird Dog for core and low back exercise
In a push-up stance, foot apart, tighten your abdominals and lift one arm and the opposite leg without allowing the trunk to move or rotate.
Reach far away in front of you with your hand and far behind with your foot instead of just lifting them up.
Keep the trunk braced and spine neutral.
Reach far away in front of you with your hand and far behind with your foot instead of just lifting them up.
Keep the trunk braced and spine neutral.
2: Gluteal Bridge
Gluteal bridge exercice for lower back pain
Lay on your back on the floor with your knees bent and feet shoulder-width apart, your arms to your side.
Push through the heels and squeeze your glutes to lift your buttock until your thigh are in line with your torso.
Do not extend with your lower back.
Come back down and repeat.
Push through the heels and squeeze your glutes to lift your buttock until your thigh are in line with your torso.
Do not extend with your lower back.
Come back down and repeat.
3: Lumbar Rotation
Lumbar rotation exercice for lower back pain
Lay on your back with feet on the floor.
Drop the knees to one side, put one hand on top and hold the position.
Keep the shoulders on the floor.
Drop the knees to one side, put one hand on top and hold the position.
Keep the shoulders on the floor.
4:Gluteal Stretch
Gluteal stretch exercice for lower back pain
Keep the abs tight and back flat on the ground.
Lower back pain doesn’t have to put a stop to your life and exercise regime. With the right treatments, and professional help and guidance you too can get rid of this problem once and for all.