Back Pain: Best Exercise for Lower Back Pain

August 6, 2012 by admin
Filed under Lower Back Exercises

Article by June Campbell

Back Pain: Best Exercise for Lower Back Pain – Health – Diseases and Conditions

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At one time, medical professionals frequently told suffers of lower back pain to take it easy, rest and stay motionless in a bed. Today, the person with back pain is more likely to be told to remain at least somewhat mobile. Remaining active will prevent losing mobility over the long term. Even more importantly, being active will help to prevent lower back pain from developing.

Many people experience considerable relief by performing a specific exercise for their back pain when it is needed.

Preventing Lower Back Pain

Exercise is key to maintaining mobility and to preventing age-related deterioration and other back problems. High impact exercise is not a requirement, or recommended. Many seniors who walk daily experience little or no back pain.

General exercise, such as walking, can also act to prevent a re-occurrence of a former back problem.

Low impact exercises such as walking, swimming and water exercises, kayaking, cycling – even some types of dancing – are good ways to prevent or reduce back pain.

There are also some specific exercises known to help lower back pain.

Specific Exercises for Lower Back Pain – Arch Backwards

This is so simple to do and you can perform it anywhere. You need no special equipment like a mat or a cushioned surface. You don’t even need an area in which to lie down.

To do the backward arch, stand upright. Put the palm of each hand on your lower back. Your fingers should barely touch in the centre of your back. Your fingers will feel the middle of your spine.In this position, and moving slowly, arch your back backwards. Avoid moving any other body part. Be sure to continue using your hands to support your back. By using your hands this way, you will avoid straining your back.

Expect to feel immediate relief when you do this exercise for your lower back.

Specific Exercises for Lower Back – Arch Forwards

This exercise also does not require any special equipment. You will need a space to lie on, however. The floor is fine, or use a bed that has a fairly firm mattress.

To do this exercise, kneel on the floor or another firm surface. Place the palms of your hands on the floor, as in “all fours” position.

Now, slowly lower your elbows to the ground. Your elbows should rest on the floor a little to the front of your knees, and your hands should be extending further in front. Your arms are pointing ahead of you.

This exercise is easier to do than to explain. Once you are in an all fours position, it will probably seem quite natural. Your position does not have to be exact to garner the benefits of this exercise. Lastly, pull your head into your chest and towards the floor. You have seen positions similar to this used by certain religious organizations as they pray.

When in this position, you should feel a decided arch in your back. Stretch your back in this position and you are likely to experience considerable help with your lower back pain. If you hear a popping sound coming from our spine, this is simply the result of relieving the pressure.

Other Exercises for Relieving Back Pain

Various other exercises, including Pilates and Yoga, can help to prevent or relieve back pain.

The most important thing is to be sure you are using exercises that are recommended for the back, and that you are performing the exercises correctly. An exercise performed incorrectly can injure your back or worsen an existing condition.

If you would like to try Pilates to see how you like it, I recommend the free Pilates try-out video at this link: Free Pilates DVD. You will find general information about back pain at this link: Healthy Back Institute.

About the Author

June Campbell launched her freelance writing business in 1996. Her work has been published in an array of print and online publications. Visit her web site for guides to writing a business proposal,sample joint venture contracts, sample non-disclosure agreements, sample independent contractor agreements and much more. Nightcats Multimedia Productions

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June Campbell

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