Lower Back Pain Exercises<title>exercises for lower back pain | Lower Back Pain Exercises http://lowerbackpainexercises.biz Get Quick Lasting Relief Wed, 29 Jun 2011 12:10:19 +0000 en hourly 1 Back Pain Causes: Weak Muscles a major Cause of Back Pain http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/back-pain-causes-weak-muscles-a-major-cause-of-back-pain/ http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/back-pain-causes-weak-muscles-a-major-cause-of-back-pain/#comments Fri, 09 Apr 2010 23:04:24 +0000 admin http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/back-pain-causes-weak-muscles-a-major-cause-of-back-pain With most adults experiencing lower back pain sometime during their life, it’s important to understand what cause back problems, what treatment is available and how these conditions can be avoided. A main cause of an aching back is weak back muscles. Overworked (strained) muscles, improper lifting, stress, physical activity, even a hard sneeze can cause discomfort and pain. Most of us are weekend warriors. During the week we sit in our cars commuting to work. Then we sit at a desk pounding the key board. Comes the weekend and we’re out on the golf links, playing tennis or any number of weekend activities. Monday morning rolls around and we can barely get out of bed! What happened?

Because of our sedentary lifestyle our muscles are weak. Back and stomach muscles unused to physical activity are put under stress and the results are a sore back. Fortunately it’s not serious and usually you’ll feel better after a couple of days.

Treatment: Usually some ice, rest and an anti-inflammatory like Advil will probably take care of the aches and pain. If pain persists or gets worse see your doctor.

Prevention: But how do you prevent lower back pain? Well the answer is to strengthen the back and abdominal muscles. There are many exercises and programs available. Some may do more harm than good. A physical therapist can show you the correct exercises for your specific problem. One of the top rated programs is called the Lose The Back Pain System developed by therapists and doctors of the Healthy back Institute. This program has helped thousands by strengthening muscles and eliminating muscles imbalance. Muscle weakness is a common cause of lower back pain.

The good news is that it’s usually not serious and can be prevented with a well designed program of exercises. As someone who has suffered with a bad back and who has endured months of physical therapy and an operation, I can tell you there are solutions for your discomfort.


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]]> http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/back-pain-causes-weak-muscles-a-major-cause-of-back-pain/feed/ 0 Lower Abs Workout – The 3 Best Exercises to Rule Them All http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/lower-abs-workout-the-3-best-exercises-to-rule-them-all/ http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/lower-abs-workout-the-3-best-exercises-to-rule-them-all/#comments Sun, 17 Jan 2010 00:21:46 +0000 admin http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/lower-abs-workout-the-3-best-exercises-to-rule-them-all

It’s not an easy thing to look for the best lower abs workout. It makes you frustrated when you feel that it’s not working or that you aren’t doing it right. Good thing that this article tackles the right way of doing these exercises.

Besides clarifying how to do these exercises, it is also good to know that doing a safe and effective workout for your lower abs can help you strengthen your balance core as well as toning up your muscles. Imagine having a single digit difference on your body-fat percentage! Man, you’re one good-looking stud!

Remember that to lose all those unnecessary fat on your body requires you to do the right set of training (both your body muscles and the cardio-muscular ones) and most importantly, having a good diet.

Since you’re here for the workout routine, try these 3 best lower abs exercises.

1. Alternating supine leg walks. First, lay on your back with your hands under your butt. Then lift up your legs until they’re vertical while simultaneously contracting your stomach. This is your starting position. Lower one leg until your foot is a few inches above the floor. Hold that position for about a second then return that leg to starting position. Then do the other leg. Do this alternately until you’re tired.

2. Supine reverse crunches. Start this off with the same starting position as described on the first exercise. Now bend your knees (recommended to be at 90 degrees angle) while contracting your stomach. Hold this position and then slowly lower the them until the back of your feet are a few inches or so above the floor. Bring your knees up to your chest while squeezing your abs doing so. Repeat until you’re tired.

3. Leg lifts. Same starting position as the first 2 exercises. Lower both of your legs until your feet are above the floor. Hold this position for a few seconds and return back to starting point. Repeat it again until you’re tired.

All these three exercises are part of the best possible lower abs workout. If you have, by chance, any problems with your lower back, do not hesitate, see a doctor as soon as possible for advise regarding these exercises.

]]> http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/lower-abs-workout-the-3-best-exercises-to-rule-them-all/feed/ 0 End Back Pain TODAY With These 3 Back Strengthening Exercises http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/end-back-pain-today-with-these-3-back-strengthening-exercises/ http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/end-back-pain-today-with-these-3-back-strengthening-exercises/#comments Sat, 16 Jan 2010 15:27:57 +0000 admin http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/end-back-pain-today-with-these-3-back-strengthening-exercises The key to performing back strengthening exercises is to not do too much at once. You can set back your recovery time if you overdo it.

A quick walk and stretch will get you warmed up and ready for your exercises. Getting those back muscles warmed up is very important before you begin your back workout.

Exercises to strengthen your back should never be rushed along. You will be pain free in no time if you just take your time and properly perform the following easy workouts.

Tighten your abs when performing the following back pain relief exercises.

This will assist in developing your core group muscles and offers additional reinforcement for your lower back.

Here is a trick you can use to tighten your abs, cough once and hold the contraction BUT DO NOT hold your breath while performing these exercises.

The Plank: Strengthening exercise for back, abs, neck, arms and legs

1. Lay face down with elbows and forearms on the ground

2. Push-up and rest on elbows while balancing on toes

3. Hold your back and legs straight. (Like a plank) while tightening abs

4. Maintain pose for 10 seconds then relax

5. Repeat 5 to 10 times

This exercise can be modified if it is too hard at the beginning. You can balance on your knees instead of your toes.

Leg and arm raises: Strengthening exercise for back and pelvic muscles.

1. Lie down on belly, hands extended beyond your head with palms and forehead on the ground

2. Flex abdominal muscles

3. Lift left arm (as you raise your head and shoulders) and the right leg simultaneously, extending them away from one another

4. Keep position for 10 – 20 seconds

5. Repeat move on other side. Do 5-7 reps on each side.

Hurdler Stretch: This exercises increase strength and flexibility in the hip, lower back, abdominal and buttock muscles.

1. Begin in a standing position, put a chair or bench roughly 3 feet in front of you

2. Place the heel of one foot on the seat of the chair or the bench

3. Bow frontwards at the hips and bring your forehead toward your knee

4. Maintain pose for 10–15 seconds

5. Go back to the beginning position and repeat with the other leg

6. Start out with 3 reps then step-up bit by bit on alternate days until you reach 12 reps

Don’t wait another day get relief from back pain. Go here now to get even more back strengthening exercises.

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]]> http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/end-back-pain-today-with-these-3-back-strengthening-exercises/feed/ 0 Starting Lower Back Pain Exercises For Sciatica http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/starting-lower-back-pain-exercises-for-sciatica/ http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/starting-lower-back-pain-exercises-for-sciatica/#comments Sat, 10 Oct 2009 11:05:25 +0000 admin http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/starting-lower-back-pain-exercises-for-sciatica The sciatic nerve starts off at the base of your spine and runs through your buttocks and then down the leg ending in both feet. It is the longest and fattest nerve in the human body and there are several things that can easily put pressure on it which can lead to severe lower back pain and leg pain.

Sometimes it is caused by just sitting in an uncomfortable chair or even lying in bed. Stress can result in muscle tightness and this can lead to pressure on the sciatic nerve. When it hurts, it is called sciatica.

The pain can be quite excruciating or just a dull ache. It varies from person to person but can be debilitating in some cases. Very often however there are just a collection of various aches, numbness or tingling which can be treated.

It is best to have a doctor give you a proper diagnosis of the symptoms before you decide on a course of action. Sometimes diabetes sufferers are prone to bouts of sciatica more that others.

Your doctor can perform all sorts of tests while you sit, walk, bend and twist in different directions. Often an X-ray will be taken to look for any physical damage.

For milder cases there is a lot of benefit from doing various exercises for sciatica. Yoga is also a good treatment for the condition since it can help to loosen the muscles and joints that may be causing the pressure on the nerve.

Do remember to approach any exercise or stretching very slowly and be careful not to aggravate the condition further. One of the most important things to remember is that you should continue with the stretching techniques and exercises once the pain has subsided.

All too often people give up the exercises for sciatica and the condition is sure to return.

]]> http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/starting-lower-back-pain-exercises-for-sciatica/feed/ 0 Lower Back Exercises to Relieve You of Pain http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/lower-back-exercises-to-relieve-you-of-pain/ http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/lower-back-exercises-to-relieve-you-of-pain/#comments Sat, 08 Aug 2009 10:33:11 +0000 admin http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/lower-back-exercises-to-relieve-you-of-pain Of all of the different areas of the body that we may have trouble with, the lower back is going to be on that is going to be more frustrating than almost any other. That is why many people do lower back exercises on a regular basis in order to strengthen this area of the body, either to overcome an existing problem that they may be having or to avoid a problem that may be occurring in the future. You might be surprised to learn, there are actually some lower back exercises that can not only help this area of the body, it can strengthen the entire body along with it.
r
rOne of the best things that you can possibly do is to combine any lower back exercises that you might be doing along with additional parts of the body by doing multi-joint exercises. Not only are these great for toning and shaping the entire body, they can also save you a considerable amount of time whenever you’re at the gym. Good examples of lower back exercises that utilize multi-joint weightlifting exercises are the dead lift and the squat. As a matter of fact, these two exercises alone should be the focus and the core of any good weightlifting routine.
r
rOne thing that you need to keep mind, however, is that if you are already having problems with your back then it might not be a good idea for you to jump right in with some high-intensity lower back exercises. This tends to be a rather tender part of the body and you certainly would not want to irritate it by doing too much, too soon. Perhaps it would be a good idea for you to speak to a doctor about some lower back exercises that will isolate this area and will allow you to strengthen it, without irritating your existing situation any further.
r
rIt may be possible that your doctor will tell you that you need to do your lower back exercises in the presence of a qualified physical therapist. This will not necessarily be a permanent situation, it will just be something that will need to be done until you are qualified to be able to do them on your own. Having a physical therapist there with you will help to make sure that your form is exactly as it should be, which can help you to avoid a number of different injuries that occur whenever doing these types of exercises. Make sure that you take advantage of having the physical therapist and you will have a better opportunity of overcoming your problem.
r
rIf you don’t have an existing problem but you would simply like to strengthen the area of your lower back, then you should work your way into doing squats and deadlifts, as we discussed earlier in this article. It is also a good idea for you to work your abdominal muscles along with doing these lower back exercises, as the two areas tend to work together with each other in order to strengthen the core.

]]> http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/lower-back-exercises-to-relieve-you-of-pain/feed/ 0 Starting Lower Back Pain Exercises For Sciatica http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/starting-lower-back-pain-exercises-for-sciatica-2/ http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/starting-lower-back-pain-exercises-for-sciatica-2/#comments Sun, 05 Jul 2009 04:39:19 +0000 admin http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/starting-lower-back-pain-exercises-for-sciatica-2 The sciatic nerve starts off at the base of your spine and runs through your buttocks and then down the leg ending in both feet. It is the longest and fattest nerve in the human body and there are several things that can easily put pressure on it which can lead to severe lower back pain and leg pain.

Sometimes it is caused by just sitting in an uncomfortable chair or even lying in bed. Stress can result in muscle tightness and this can lead to pressure on the sciatic nerve. When it hurts, it is called sciatica.

The pain can be quite excruciating or just a dull ache. It varies from person to person but can be debilitating in some cases. Very often however there are just a collection of various aches, numbness or tingling which can be treated.

It is best to have a doctor give you a proper diagnosis of the symptoms before you decide on a course of action. Sometimes diabetes sufferers are prone to bouts of sciatica more that others.

Your doctor can perform all sorts of tests while you sit, walk, bend and twist in different directions. Often an X-ray will be taken to look for any physical damage.

For milder cases there is a lot of benefit from doing various exercises for sciatica. Yoga is also a good treatment for the condition since it can help to loosen the muscles and joints that may be causing the pressure on the nerve.

Do remember to approach any exercise or stretching very slowly and be careful not to aggravate the condition further. One of the most important things to remember is that you should continue with the stretching techniques and exercises once the pain has subsided.

All too often people give up the exercises for sciatica and the condition is sure to return.

]]> http://lowerbackpainexercises.biz/exercises-for-lower-back-pain/starting-lower-back-pain-exercises-for-sciatica-2/feed/ 0