Many adults suffer from low back pain, which is usually caused by injury, overuse or muscle strain. Seeking proper treatment and engaging in a well-rounded exercise program (e.g. strength, cardio & flexibility) can help you stay mobile for years to come. To improve low back pain, stay active and refrain from activities and positions that may worsen back pain. Gradually begin gentle strengthening and stretching exercises for your back, legs and abdominal muscles when the acute pain has dissipated. Strength and flexibility exercises will not only help you recover faster and prevent reinjury to your back, but it may also reduce low back pain and decrease the chance of long-term disability. You can do many low back exercises at home without any special equipment. Talk to your physical therapist or doctor before you begin an exercise program, and do not perform any exercises that can increase low back pain.
Cat Camel
The cat camel exercise helps to ward off sciatica and prevent back pain. When you perform this exercise, you will extend your spine through a full range of motion to help alleviate any existing back pain,, as well. First, you need to get down onto your hands and knees with your lower back in an arched position. Lower your head down in between your shoulders and lift your upper back up towards the ceiling until rounded, and then slowly return to the start position. Do 12 to 15 repetitions.
Heel Slides
Heel slides are a simple rehab exercise for the low back. Begin by lying on your back, and then slowly bend and straighten your knee. Do 10 repetitions.
Piriformis Muscle Stretch
The piriformis muscle runs from the back of the thigh bone (femur) to the base of the spine (sacrum). When this muscle gets too tight, it can lead to sciatic nerve problems. To perform this stretch, lie flat on your back and bend both knees. Cross the right knee over the left knee and place both hands under the left knee (lower leg), and then gently pull up toward your chest until you feel a good stretch in the glute area (buttock muscles). Hold for 20 to 30 seconds and then cross the left knee over the right knee and repeat. This exercise can be done one to three times per day.
Abdominal Muscle Strengthening
Strong abdominal muscles help to support the low back. Begin this exercise by lying on your back with both knees bent and feet shoulder-width apart. Contract your abs toward the spine, while keeping your spine in a neutral position. Next, breathe out and reach toward the ceiling, lifting your head and shoulder blades off the floor. Hold for 2 to 3 seconds, breathe in and return to start position. Repeat until fatigued or can no longer maintain a neutral spine. Do this exercise one time per day, 3-4 days per week.
Hamstring Stretch
Your hamstrings are located behind your thigh (or quadricep) muscles, and they help your buttock muscles extend the hip and are responsible for bending the knee. When your hamstrings get tight, it becomes extremely difficult (if not impossible) to sit up straight, which can increase your risk of degenerative disc disease, low back pain and other back issues. To stretch the hamstrings, lie in the supine position (on back) and bend your right leg to a 90-degree angle and grasp the leg behind the knee. Slowly straighten your right leg, with the toes pointed toward you, and give your hamstring a gentle stretch. Hold for 30 seconds and then switch to the left leg. Repeat 4 to 5 times on each side, and try to do this exercise 2 times per day.
Robin Reichert is an AFPA certified nutrition consultant, AFPA certified personal trainer, Beachbody coach and freelance writer specializing in health and fitness. She has been involved in the health and fitness industry for over 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. Her services include both in-home personal training and online fitness coaching. To find out more about the Beachbody coaching business or some of Beachbody's most popular fitness programs, such as P90X or Insanity, you can visit her blog and/or website at http://www.robinsonestopfitness.com
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