Some lower back pain can get better with gentle exercise and stretching.
It is important that you wait until the acute pain has gone before you try some of these exercises.
Remember to take it easy and be gentle with yourself, if something looks or feels wrong do not do it.
As well as the lower back there are some other areas to target that can be a significant help when you are fighting back pain.
These include: Neck and shoulders -- a stiff back is sometimes accompanied by a stiff neck.
Exercising the neck and shoulders and releasing this tension can have significant beneficial effect your back pain.
Hips and buttocks -- the hips and gluteus (buttocks) support the lower back, so gently stretching them helps to improve lower back and spine flexibility and rotation.
Hamstrings -- tightness in the hamstrings limits motion in the pelvis which can create stress in the lower back this in turn can lead to bad posture aggravating your back pain.
Aerobic exercise Along with the stretching, it is important to include some low impact aerobic exercise such as walking or stationary cycling.
Start with just a few minutes a day and build up slowly.
Studies have shown that regular aerobic exercise helps by releasing endomorphins that can combat the pain, elevate your mood and relieve some symptoms of depression.
Exercise suggestions It is outside the scope of this article to teach you how to do each of these exercises.
Please remember that I'm not a medical practitioner or a registered healthcare professional.
Please do your own research and choose exercises that work for you.
I remember to always consult a healthcare professional and only to exercises that help your situation.
Press up back extensions.
- Bird dog exercise (alternate arm and leg lifts) - Knee to chest flex - Curl Ups - Prone buttocks squeeze - Pelvic tilt - bridging - Hip flexor stretch - Wall sit