Sometimes called lumbago or spondylosis, lower back torment is one of the most common forms of chronic torment among grown-ups.Movement can help relieve back torment, but only the proper kind; avoid workouts that put too much stress and strain on the back. So which exercises should you select? That depends on how strongly your torment is and what causes it. So, you should always take the recommendation of your doctor before doing any heavy exertion for lower back torment.
The following present several simple exercises that can help relieve lower back pain, and also highlight a few activities to avoid.
Partial Crunches
One of the classic core-strengthening workouts is the partial stomach crunch. Partial crunches build strength in both your lower back and related stomach muscles, making this an ideal exercise for people with spondylosis. Here's how to get the most out of partial crunches:
- Lie back, and keep your feet flat on the floor with your knees bent.
- With your hands behind your head or with arms crossed around your chest, raise your shoulders from the floor. Make sure to keep your stomach muscles tight.
- Breathe out while raising your shoulders. Avoid leading with your elbows.
- Hold for one second. Next, lower yourself back down to the floor in a controlled manner.
- Repeat with between eight and 12 repetitions. Remember to follow proper form, which prevents excessive spine stress. Keep your feet, tailbone, and lower back against the floor throughout the exercise.
Hamstring Stretches
Hamstring stretches relieve the back of the leg, where some of the muscles that support the work of the lower spine are found. As shown in the photo, this is a stretch that benefits from the use of a towel or fitness band.
- To perform a hamstring stretch, follow these steps:
- First, lie on your back with one knee bent.
- Next, thread a towel beneath the ball of the foot on the unbent leg.
- Pull back on the towel slowly, straightening your knee. You ought to feel a gentle stretch along the back of your leg.
- Hold the stretch for at least 15-30 seconds.
- For each leg, repeat 5 times.
Avoid Leg Lifts
Once in a while, leg lifts are suggested as useful treatments for lower back pain. That's because they help strengthen abdominal muscles, which play an important part in back health. Unfortunately, lying on your back and lifting both legs together can worsen back pain, and could cause injury.
- Instead of relying on leg lifts for better spine health, try this modified leg lift for lower back pain:
- First, lie on your back. Leave one leg straight, and bend the other leg at the knee.
- Next, lift the straight leg slowly up about six inches from the ground and briefly hold it in this position.
- Finally, slowly lower the leg.
- Repeat 10 times with the left leg, then switch to the right leg.
Skip the Toe Touches
Fitness is often a great treatment for back pain, but some movements offer you little health benefit. Toe touches from a standing position can aggravate sciatica and other conditions by overstressing ligaments and spinal disks. Another cause for concern is the way standing toe touches can overstretch hamstrings and muscles in your lower back.
Skip the Sit-Ups
Sit-ups are a fitness standard, but they're not as good at strengthening your core as you may think. Although most people see sit-ups as a stomach-strengthening activity, in reality people often use their hip muscles more than their stomachs when doing this exercise.
Not only are they a poor choice for core strength, but sit-ups create pressure on spinal disks, which can lead to injury by increasing your lower back pain rather than lowering it. To maintain good health and improve low back pain, try more suitable workouts like the ones outlined further on.
About The Author
Shreyasi Maiti is a Content Specialist working with Body & strength. She is a rare multi-tasker you’ll come across. Along with a dancer by passion, she enjoys writing ..
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