5 Exercises That Help Your Lower Back Pain

A study has it that close to 80% of adults experience lower back pain somewhere across their lives. This is a huge number really. The research is, however, confirmed by American Chiropractic Association which determined that nearly 31 million Americans do suffer from lower back pain at least at some point in their lives.

Signs of Lower Back Pain

Today the lower back pain is considered as the single leading major cause of disability across the entire globe. Lower back pain comes with very evident signs and symptoms. In fact, with a lot of keenness, you can never miss out on them. They include mainly the following symptoms.

• Muscle numbness near the lower back/ thighs

• Discomfort near the tailbone when standing/ sitting for long periods

• Sharp pains in the back following an injury

• Decreased range of motion in the back areas

• Muscle tenderness or pain shooting from lower back to the thigh.

• Small or high-level pain when moving, exercising, standing, or walking.

Causes of Lower Back Pain

Nonetheless, no one can address the issue of lower back pain unless they understand the risk factors involved. After some research, it has been found that there are many causes of lower back pain. However, the most pre dominant options are the following.

• Muscle strains

• Muscle weaknesses

• Poor posture

• Overtraining

• Sporting injuries

• Excessive weight/ obesity

• Pregnancy

• Arthritis

5 Exercises That Help Your Lower Back Pain

While lower back pain is a threat to your health, the good news is that there are many simple remedies we could use to put it under check. One of such options is body workout and exercise. Here are the top 5 exercises that will help you to lower back pain.

  • Abdominal Crunches

This involves strengthening your ab muscles. You can often do this when experiencing more specifically lower back pain. With stronger abs, you’d have less strain on your lower back! A simple set that you could try is 1 to 3 sets of 15 abdominal crunches each day.

  • Go Swimming

Swimming is an awesome way to kill any persistent back pain. It is also helpful to your lungs, muscles, and heart. More importantly, it alleviates back pain as it is a zero impact activity and thus easily stretches your back muscles.

  • Single Leg Lifts

The reason for leg lifts is because they target the lower abdominal muscles. And like have seen, with strong abs, you would have built your core strength. This would in turn and most appropriately work like abdominal crunches to strengthen your core and get rid of the lower back pain.

  • Oblique Crunches

Oblique crunches do focus on the oblique area of your core. It builds the strength of each muscle in your core. In turn, it ensures that your core can easily support your back and weight and eventually alleviate any forms of back pain.

  • Glutes Stretching

Gluteus maximus is the largest muscle in the buttocks. The gluteus Maximus is attached to the bottom of your lumbodorsal fascia ( the membrane that protects your lower back muscles). Tight gluteus maximus will easily cause lower back pain. Therefore you should stretch your gluteus a lot using the back stretching machine if you lift, sit, or bend so much.

Conclusion

Stretching your back is one important way to kick out back pain. Most of the exercises that alleviate back pain are also simple DIY procedures. This is why many people should try them out often.

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