Workouts For The Lower Back
Posted on January 18, 2010
Filed Under Back Pain | Leave a Comment
Has it occurred to you to include lower back exercises into your workouts? You will benefit from such an addition, since they contribute to rid you of the back pain while also building those muscles. You will also agree that back aches are a potential hindrance in any activity and they can cause you to slow down.
For a more detailed free article about building up strength and removing pain in the lower back, have a look at: Tips to Ease an Aching Lower Back.
More and more people seem to have this issue. The reason for it is that our back muscles are too weak to carry our weight and they are overwhelmed by our tendency to lift things the wrong way. Because we often rely on back muscles rather than the ones in the legs for lifting tasks, the extra pressure hurts those muscles.
The best way to deal with this is by exercising those muscles, which will increase their strength and your chances to get rid of the pain. Appropriate workouts will help you much more than pain relieving drugs.
PELVIC TILT
Get on the floor and lie flat with your back on the ground. Have your knees bent and the soles of your feet touching the floor. Hands are down beside you. Tighten the muscles in your abdominal area and slightly lift your buttocks and tilt your pelvis forward so that your lower back is flat on the floor. Hold to a count of 5 and then slowly let go. For best results, aim for five to fifteen repetitions.
BACK TWIST
Lie down, feet together and arms spread so that you resemble the letter T. Next, bend your knees and raise them upwards towards your chest at a 90 degree angle and hold for 4 seconds. When you bring your knees down, slowly direct them to the floor on your right. Try and keep your knees together and get as close as you can to the floor without causing too much pain. When that is achieved, take them back to your chest and lower them in the other direction. Try doing the entire process five times.
THE BRIDGE
In a lying position bend your knees and keep your feet on the floor. From this position, lift your buttocks off the floor while tightening your abdominal muscles. Unless your body looks like a straight line from shoulders to knees, you’re not doing the exercise correctly. Stay there for five seconds and then go back to the previous position. Attempt five more repetitions if you can. This workout tones both your back and your stomach muscles.
DORSAL RAISE
Lie down on your front body with your forehead supported by your hands. Pushing with your arms, lift your head, gazing to the floor. Pause in that position for 3 seconds and slowly return to the floor. Do this another 7 times. After doing this exercise for a while, as opposed to resting your head on your arms, you may notice that you will be able to lift your head and shoulders from the floor.
So that’s all. These are the workouts that will enable you to beat the pain by strengthening your muscles and working on their flexibility. Certainly they’re not the only ones, so search for the ones that suit your preferences. Remember to do a quick warm-up, either walking or jogging in one place. This will prevent you from getting injured.
Before we go on, just thought I would remind you of a great site with free information about removing lower back pain: How To Remove The Pain From Your Lower Back.
To reduce the stress on your back, you may also want to consider weight loss. In this case, throw in some cardio exercises too. Go gradually, starting from 20 minute routines performed thrice to five times weekly.
The results should be noticed quite quickly, especially when lifting something becomes so much easier than it used to be and the pain levels are small or no longer there. This can not backfire. Often we consider not exercising when we are in pain, but with the lower back, it can do wonders to improve your muscle strength and flexibility.
Remember, it’s advisable to seek professional advice from a doctor before taking up a new exercise regime or diet as each person and scenario is different. Sometimes, depending on a person’s situation, exercising could make things worse and you may be required to be referred to a back specialist or be placed on specialized exercises that suit your condition.
In case you are confident that you might benefit from lower back workouts, start gradually and respect your limits. The effects should be muscular toning and strengthening. So don’t hesitate to try it. The results will surprise you.
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