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Do You Often Suffer From Lower Back Pain Here Is How To Strengthen Your Lower Back With 5 Simple Exercises
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Suffering from lower back pain is the worst as it hinders your daily activities. You cant walk without wincing, cant bend and cant even sit without feeling any kind of discomfort. Lets find out how we can strengthen our lower back to get relief from the pain.
It is important to have a strong lower back as that gives structure to your body and aids your each and every movement. These days many people are suffering from back problems because of an inactive lifestyle or because of their desk jobs where they end up sitting for long hours in an incorrect posture.
So, here are 5 exercises that can help you strengthen your lower back and help you walk the talk and get things done without any interruptions.
Beginning With Heavy Weights
Many injuries happen at the gym because the person lifted weights that were too heavy. While you should challenge your bodys performance, youll want to take small steps by starting with lighter weights and adding more weight gradually as you start mastering the exercise, especially if youre a beginner.
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General Tips For Stretching To Relieve Back Pain
Infographic:Stretching for Back Pain Relief
Basic stretches for neck pain are convenient enough to be done on a regular basis throughout the day, such as at home, at work, or even in the car. Some examples include:
- Flexion stretchChin to Chest. Gently bend the head forward, bringing the chin toward the chest until a stretch is felt in the back of the neck.
- Lateral Flexion StretchEar to Shoulder. Bend the neck to one side as if to touch the ear to the shoulder until a stretch is felt in the side of the neck. Keep the shoulders down and back in a comfortable but healthy posture.
- Levator scapula stretch. Rest one arm against a wall or doorjamb with the elbow slightly above the shoulder, then turn the head to face the opposite direction. Bring the chin down toward the collarbone to feel a stretch in the back of the neck. It may be helpful to gently pull the head forward with the other hand to hold the stretch for the desired time.
Keeping the following in mind can help effectively stretch the muscles without injury:
Below are examples of stretches targeted for the neck, upper back, and the lower back.
The Best Exercises To Strengthen Your Lower Back Trainer Says
For many of us, an area of the body that’s prone to injury is the lower back. The risk usually increases as you age, due to losing flexibility, muscle mass, and core strength. This makes it extremely important to stay active, and continue lifting weights and stretching regularly. When you want to strengthen your lower back, you need to train it indirectly. Most people believe you need to perform sets of Supermans and back extensions, when it should actually be the opposite. So we’ve done the hard work for you and rounded up the best exercises to strengthen your lower back. Add them to your regimen ASAP, and read on to learn more.
The lower back acts as a stabilizer, and oftentimes, it can compensate for certain exercises or movement patterns because of a weak core. It may sound counterintuitive, but strengthening your core and your glutes will allow you to build your lower back as well. You don’t necessarily need exercises that target your lower back directly or finish your movements by hyperextending your lower back. Instead, focus on movements that train your core, glutes, and lats. These muscles will help stabilize your spine and keep you pain-free and injury-free.
Incorporate the following movements into your routine in order to strengthen your lower back. And next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
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How Do You Strengthen Your Lower Back
If youre trying to fix that nagging back painor more importantly prevent ittry the following strength exercises and lower back stretches, demonstrated by Hollis Tuttle, certified personal trainer and run coach in New York City. Add this routine to your workouts one to two times per week. As always, consult with your doctor before starting any new exercise routine to ensure its safe for your condition.
How to use this list: Complete 3 to 5 sets of the following exercises in order. Perform each exercise for the specified number of reps or seconds, resting for 30 seconds between exercises. Add these moves to your routine 2 to 3 times per week. You will need a large stability ball and an exercise mat.
Back Rehab Exercises: Pelvic Lift
The multifidus muscle is one of the most important muscles to consider when treating back pain. This is a small back muscle that runs from vertebra to vertebra. Its job is to protect your vertebra from sliding forward in relation to other moving vertebra and gravity.
The pelvic lift trains the multifidus muscle to respond more quickly.
First, you lay down on your back and bend your knees. Then cross your arms over your chest to reduce compensation that affects the exercises effectiveness.
Finally, you lift your pelvis up towards the ceiling/sky and hold it there for 10 seconds. Repeat this exercise twice a day in sets of 10.
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How To Set Up A Back Extension Machine
If you have an access to a back extension machine , its important to understand the necessity of properly aligning yourself with the machineand oftentimes this aspect is neglected by overeager exercisers. If the pad is placed too high against your hips, youll quickly notice how limited your range of motion will be, which prevents you from maximizing the benefits of the exercise. If you overload yourself, you’ll put yourself in a bad spot if you’re in poor position, too.
A proper waist and pad alignment should have the machine pads placed about two to three inches below your hip crease. This way, your waist can properly fold as deep as possible. Once you find that proper alignment, youre able to execute the back extension to its full capability.
How To Burn Belly Fat With Exercises
Spot training doesnt work and all the planks in the world arent going to help to get rid of your belly fat. You can still do ab workouts to help tone up the area. But you shouldnt expect the excess fat to come off your abs by doing them. Youll need to use other more effective methods to burn the fat off your belly.
This study found six weeks of abdominal training had no effect on waist circumference or the amount of fat on the participants abs. There are different kinds of belly fat known as subcutaneous and visceral .
Subcutaneous fat is the fat that is right underneath your skin that you can pinch with your fingers. Visceral belly fat is the kind that builds up around your stomach and your organs. This is the dangerous kind linked to heart disease, diabetes, and some cancers .
To get rid of your belly fat completely youre going to want to get rid of both of these kinds of abdominal fat. You cant get a flat stomach if you have one or the other.
Usually, when you just have a little bit of belly fat its subcutaneous . But if you have a large amount of belly fat then you probably have both subcutaneous and visceral abdominal fat. Either way, youre going to have to get rid of both kinds to flatten your stomach all the way.
But doing more cardio exercises isnt going to be the answer if your goal is to burn stomach fat. Weight loss will only get you part of the way but its not going to be the solution to losing those last stubborn pounds of belly fat.
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The Best Overall Back Builders
Lets first talk about overall back builders to include in your back workouts.
These are exercises that consistently, across all 4 subjects, showed very high activation in all the muscles we measured. There are two that came out on top.
The first came as a bit of a surprise to me. In fact, most of you guys voted this exercise to come in almost dead last for the various muscles we tested.
Supine Bridge Or Glute Bridge
The supine bridge or glute bridge is an extension of the pelvic tilt exercise. Start on the ground on your back with your knees bent and your back and feet flat on the floor. Your head and neck should be relaxed, and your arms straight out at your sides, palms facing down. Engage your abdominal muscles and gluteus muscles and gently raise your pelvis off the ground. Hold this position for a few seconds before releasing your pelvis gently back down to the ground. Repeat this movement 10 times.
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Set A Clear Exercise Routine
Once your back injury is to the point where you can work it out a bit harder, set the intention for the type of exercise you should do.
For instance, assess your pain level and decide if you can stick with the usual activity or if youd be better off scaling it down a bit by performing an easier activity for example, you may choose aquatic exercises or light stretching over running or lifting weights.
Your Bed And Back Pain
Regarding the bed itself, if you are looking to start over completely, it may be important to remember that height of the bed can play an important part in preventing back pain. With beds that are too low and close to the ground, it is often that much more difficult getting out of bed in the morning, much like getting out of a low car!
Back pain when you sleep can be caused by a number of reasons, from your posture during the day to your bed and mattress. Finding out the cause of your back pain can help you to combat the aches that are keeping you awake or causing you pain when you wake up. Choosing a good bed and mattress for back pain can be a good start. If you know your bed and mattress are not the culprits of your bad back, looking at your posture and daytime habits is your next step.
If youre suffering from back pain, our sleep expert Sammy advises you to always contact your GP for medical advice.
Exercises That Wont Burn Belly Fat
Abdominal exercises. Simply put, bashing out endless reps of sit-ups wont have any real impact on your belly fat, according to a study published in the Journal of Strength and Conditioning. Of course, these kind of exercises will help strengthen your abdominal muscles, even tone them, but they wont shift the layer of fat above them.
There is a belief, among some, that you are able to target a specific body part for weight loss, a process known as spot reduction. Unfortunately, the majority of studies cast doubt of the validity of this process.
So lets make it clear: in order to reduce belly fat youll have to reduce the body fat percentage of your whole body. Unfortunately, and were sorry to be the bearer of bad news, you have no real control over where youll lose the fat first. But thats not to say that the exercises below a combination of full-body movements that demand a bucket load of effort wont almost immediately start to bring your body fat down and, in time, shave flab from around your stomach, revealing your muscle groups. Whats more, when they do finally make an appearance, theyll look strong and chiselled.
Start with the following eight fat burning exercises to hammer the dozens of muscles between your shoulders and hips and get better metabolism at the same time.
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Benefits Of The Side Plank
- Side planks strengthen the quadratus lumborum, a muscle that plays an important role in preventing lower back pain.
- Side planks strengthen the glutes, quadriceps, hamstrings, adductors, and abductors which play a role in strengthening the spine/pelvis area and protecting it from injury.
- Leads to a more stable core which is better able to transfer power from your lower to the upper body.
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How You Can Strengthen Your Lower Back
You’ll strengthen your lower back by strengthening your core and hip flexor muscles, which will in turn help to take pressure off your lower back to alleviate pain. Again, you’ll do this not by lifting heavy weights to build strength, but by creating tension in your muscles through bracing exercises.
Watch the video above to see an in-depth tutorial of each move and keep reading for our brief breakdowns of the exercises.
Are Lower Back Exercises Safe If You Have Back Pain
Unfortunately, as with many questions in the fitness world, theres not one blanket answer for this. Depending on whats causing your back pain, some lower back exercises can make your pain worse, Fagan says. Some peoples pain may be triggered when they extend those muscles, while others may feel it more when they flex those muscles. So one exercise that hurts someone with back pain might be tolerated by another person, and vice versa.
That means if you have low back painwhether youve pulled a muscle in your back or arent really sure whats causing ityour best course of action is going to be to talk with your doctor or physical therapist before exercising. They can help make sure youre not doing back exercises at home that are making any existing pain worse, and can choose moves that are individualized to your specific needs.
One quick note though: A strong core is also important when talking about lower back pain or discomfort. In fact, people who complain about tightness in their lower back might not actually have tight muscles, says Fagan. Their lower back muscles might be weak instead. So rather than focusing exclusively on lower back stretches or yoga poses, it may be more important to focus on building up the strength in that area for lower back pain relief.
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What Is Physiotherapy
Your lower back is the foundation of your spine, and its what supports most of your bodys weight. Thats why when you have lower back pain, it can be debilitating. The good news is that there are physiotherapy exercises that can help to treat your pain.
A physiotherapy is a form of physical therapy that uses exercises and other treatments to improve your muscles and joints. It can help to relieve pain, increase your range of motion, and improve your overall function.
There are many different types of physiotherapy exercises, and the best ones for you will depend on the cause and severity of your pain. But some general exercises that can help with lower back pain are further discussed in the following paragraphs. Read on to know more.
Who Gets Back Pain
Back pain can affect pretty much anyone at any time. However, a few traits are linked withhigher risk.Verified SourceNational Library of Medicine Worlds largest medical library, making biomedical data and information more accessible.View sourceOlder adults and women are more likely to experience back pain. People who are overweight or obese, and people with a sedentary lifestyle and poor fitness levels have higher rates of back pain.
Physically strenuous work that involves a lot of lifting, pushing or pulling creates greater risk of injury or strain. Other occupational risks include extending sitting with poor posture, and even mentally stressful work.
Factors that increase risk of back pain:
- Age: most common between 35 and 55
- Gender: more common in women
- Being overweight
- Anxiety and depression
Smoking is another potential risk that might not be so obvious. Data suggests smokers are more prone to back pain for a couple reasons nutrients may not be able to reach the back where theyre needed, coughing can cause strain, and smokers are slower to heal from injury.
Other factors also increase the odds of back pain, such as pregnancy, strenuous exercise, anxiety and depression, and certain hereditary conditions.
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Tip #: Relax With A Warm Bath/meditation Prior To Sleeping
There is a lot of research showing that psychological health can contribute to low back pain. Therefore taking a warm bath, or meditating/doing breath work prior to sleep, can be beneficial. It will help slow down your nervous system and help you mentally prepare for sleeping.
You also want to do corrective exercises to improve your posture, strength and mobility. The 2 most common posture imbalances you want to address are: