Exercises For Lower Back

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Exercises For Lower Back

Video Transcript Exercise is such an important thing for all of us to be doing for a whole host of reasons. In the lower back in particular, doing the right kinds of exercises for the lower back as part of an overall exercise routine can be such an important thing. Something that I tell people when they come in with lower back pain from a variety of different causes and they are concerned it could now be a lifelong thing that they are dealing with is I say, “Look, typically we are going to get this better and there’s a glass half-full/half-empty way of looking at this. The glass half-empty is after somebody goes through an episode of lower back pain and they do nothing about it and just take care of the symptoms, then they are going to be more likely in the future probably to develop a similar kind of episode somewhere down the line. The glass half-full way of looking at it is if they take this as a learning experience and they learn a set of exercises that are going to take the pressure off the spine, then in some way they are going to be less likely than their neighbor to have anything like this happen to them in the future.” Most of us at some point in our lives are going to experience some kind of lower back pain. Most of us can probably prevent a lot of it if we took the time to do a few simple exercises to help take the pressure off the back and keep the back nice and healthy. The trouble is getting people to do those exercises before the fact. If we all just took an ounce of prevention, it would go a long way to alleviate a lot of the problems of lower back pain. The reason that those kinds of exercise for the lower back are so important is because the spine is like a mast on a ship. The same way that a mast on a ship has all these ropes attached to it, the ropes are attached to the mast to help unload the mast so that the mast doesn’t fall over and crack. A mast cannot support its own weight without the ropes. The same is true with the human spine. If you take the human spine out and put it on the table and you put some axial pressure on it, it can support about thirty-five pounds of pressure. We all weigh more than thirty-five pounds, so we all rely on certain muscles that attach onto the spine to take the pressure off of the spine. When those muscles are weak or imbalanced or not integrated properly, then the stresses that go though us every day, instead of getting taken up by the muscles the way that we’d like them to, they start going through the static structures in the spine – the things that can’t get out of the way, such as the discs and the facet joints. This leads to a lot of wear and tear within the spine. By getting the muscles right, we take the pressure off the spine and we make the spine a lot more durable. Doing exercises for the spine doesn’t have to be a life change or even a major commitment, but we do need to be consistent with it. We should plan to do at least ten to fifteen minutes of exercises on a relatively daily basis to retrain the muscles.
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Exercises For Lower Back

Slide show: Back exercises in 15 minutes a day Previous Next 1 of 8 Back exercises in 15 minutes a day Do you want to prevent back pain? Try a few basic exercises to stretch and strengthen your back and supporting muscles. Repeat each exercise a few times, then increase the number of repetitions as the exercise gets easier. If you’ve ever hurt your back or have other health conditions, such as osteoporosis, consult your doctor before doing these exercises. Back exercises in 15 minutes a day Knee-to-chest stretch Lower back rotational stretch Lower back flexibility exercise Bridge exercise Cat stretch Seated lower back rotational stretch Shoulder blade squeeze
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Exercises For Lower Back

1 / 15 Lower Back Pain: How Exercise Helps You may feel like resting, but moving is good for your back. Exercises for lower back pain can strengthen back, stomach, and leg muscles. They help support your spine, relieving back pain. Always ask your health care professional before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful. Swipe to advance
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Exercises For Lower Back

1 / 15 Lower Back Pain: How Exercise Helps You may feel like resting, but moving is good for your back. Exercises for lower back pain can strengthen back, stomach, and leg muscles. They help support your spine, relieving back pain. Always ask your health care professional before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful.

Exercises For Lower Back

Previous Next 1 of 8 Back exercises in 15 minutes a day Do you want to prevent back pain? Try a few basic exercises to stretch and strengthen your back and supporting muscles. Repeat each exercise a few times, then increase the number of repetitions as the exercise gets easier. If you’ve ever hurt your back or have other health conditions, such as osteoporosis, consult your doctor before doing these exercises.
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Exercise is good for low back pain — but not all exercises are beneficial. Any mild discomfort felt at the start of these exercises should disappear as muscles become stronger. But if pain is more than mild and lasts more than 15 minutes during exercise, patients should stop exercising and contact a doctor. Some exercises may aggravate pain. Standing toe touches, for example, put greater stress on the disks and ligaments in your spine. They can also overstretch lower back muscles and hamstrings.
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2 / 15 Avoid: Toe Touches Exercise is good for low back pain — but not all exercises are beneficial. Any mild discomfort felt at the start of these exercises should disappear as muscles become stronger. But if pain is more than mild and lasts more than 15 minutes during exercise, patients should stop exercising and contact a doctor. Some exercises may aggravate pain. Standing toe touches, for example, put greater stress on the disks and ligaments in your spine. They can also overstretch lower back muscles and hamstrings. Swipe to advance
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2 / 15 Avoid: Toe Touches Exercise is good for low back pain — but not all exercises are beneficial. Any mild discomfort felt at the start of these exercises should disappear as muscles become stronger. But if pain is more than mild and lasts more than 15 minutes during exercise, patients should stop exercising and contact a doctor. Some exercises may aggravate pain. Standing toe touches, for example, put greater stress on the disks and ligaments in your spine. They can also overstretch lower back muscles and hamstrings.

You may feel like resting, but moving is good for your back. Exercises for lower back pain can strengthen back, stomach, and leg muscles. They help support your spine, relieving back pain. Always ask your health care professional before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful.
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Some exercises can aggravate back pain and should be avoided when you have acute low back pain. Partial crunches can help strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor. ┬áBreathe out as you raise your shoulders. Don’t lead with your elbows or use arms to pull your neck off the floor. Hold for a second, then slowly lower back down. Repeat 8 to 12 times. Proper form prevents excessive stress on your low back. Your feet, tailbone, and lower back should remain in contact with the mat at all times.

3 / 15 Try: Partial Crunches Some exercises can aggravate back pain and should be avoided when you have acute low back pain. Partial crunches can help strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor. ┬áBreathe out as you raise your shoulders. Don’t lead with your elbows or use arms to pull your neck off the floor. Hold for a second, then slowly lower back down. Repeat 8 to 12 times. Proper form prevents excessive stress on your low back. Your feet, tailbone, and lower back should remain in contact with the mat at all times. Swipe to advance

3 / 15 Try: Partial Crunches Some exercises can aggravate back pain and should be avoided when you have acute low back pain. Partial crunches can help strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor. ┬áBreathe out as you raise your shoulders. Don’t lead with your elbows or use arms to pull your neck off the floor. Hold for a second, then slowly lower back down. Repeat 8 to 12 times. Proper form prevents excessive stress on your low back. Your feet, tailbone, and lower back should remain in contact with the mat at all times.

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