In America today, lower back pain
is the top 2 reason why people
see their physician. Lower back
pain usually originates from the
muscles, nerves or spine.
Symptoms like weakness in legs
and feet, tingling sensation and a
dull, sharp pain may be felt.
Lower back pain is either acute
(less than a month) or chronic
(more than 3 months) and can
somehow only be taken away by
performing some lower back pain
exercises.
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There are several causes of lower back pain, the most common
causes are poor alignment of the vertebrae, herniated or ruptured
disk, small factures due to osteoporosis, spine curvatures (like
scoliosis, kyphosis), spinal stenosis (spinal canal narrowing),
muscle strains, ligament tears. The risk factors wherein you can
most likely have lower back pain are the following, if you are over
the age 30, pregnant, low pain threshold, bad posture; you have
arthritis, osteoporosis, obesity, a smoker. If your work requires
heavy lifting, bending and twisting you are at risk for lower back
pain. Back pain may also be a result of some ailments such as
kidney stone, bladder infection, endometriosis, ovarian cancer
and cysts. Lack of exercise is also a major risk factor.
How important are lower back pain exercises to alleviate the
pain? Well, it is very important. Most people think that if you are
suffering from lower back pain, you should go on a bed rest but
this is not the right thing to do. If the back pain is not that

serious, all you need to do is rest for a few days, apply ice pack
for the first 48-72 hours (2-3 days) then apply hot compress.
Take analgesics like acetaminophen and ibuprofen. For the first 6
weeks that the pain began, avoid heavy lifting and twisting. You
can resume exercises after 2 -3 weeks. Start with cardiovascular
exercises like walking, cycling in a stationary bike and swimming,
it strengthens the back and promote healing. It is important that
you consult a physical therapist first before doing stretching and
strengthening exercises.
During the initial recovery, exercises like heavy lifting, jogging,
leg lifts, sit ups are to be avoided. Also activities like ballet,
football and golf. Through exercise you can prevent recurrence of
lower back pain. It helps improve your posture, loose weight,
strengthen the back. Learn to practice good posture, use the
proper muscles when bending, sitting, and standing. There are
also several techniques to prevent back pain while lifting and
bending.
Now that we know the importance of exercises for our lower back
pain, let us see to it that we practice it everyday even after
recovering from lower back pain. If other symptoms like loose of
bowel control, back pain lasts longer than 4 weeks, weight loose,
fever with back pain; you should have your self checked by your
physician.