Do and Do Not of Lower Back Pain Exercises

• Dr Padam Singh

Do’s and Don’ts of Lower-Back Pain Exercises

While lower back pain exercises may provide relief, the wrong moves could cause you more pain and send you to the ER. These expert tips will help you get on the road to healing...

Do you have lower back problems? Then, read this article and implement it on you and get back pain relief and if you feel a big problem related to back pain, you can book an appointment on Sarwarpro because we are providing back pain treatment in Dwarka, Delhi.

If the pain is severe, persistent, or wakes you up every night, it is worth seeing a doctor. Exercise helps relax muscles and increases blood flow. We are providing the Best Physiotherapy Treatment in Delhi.

1. Do not just lay there. 

However, it's tempting to relax until the pain subsides. However, a prolonged stay in bed may worsen your back pain, according to the National Institutes of Health.

Dreisinger says that simple activities are the best for people just starting to recover from pain. "Walking is a great activity to begin," he said. Walk for 10 to 15 minutes two times a day at a moderate pace.

2. Stretch out.

Dreisinger advises that you do the right stretches to calm your low-back spasms. He recommends doing these back-friendly moves 8-10 times per day.

Back-pocket stretch:

1. Stand straight up and place your hands behind your head as if your hands were in your rear pockets.

2. Arch your back by extending your arms and pressing your chest up.

3. Press your lower back up while keeping your hips near the ground.

3. Learn which movements make lower back pain worse.

Next, bend your knees, so your feet rest on the ground near your behind. Wait 30 seconds. After bending your knees, place your feet on the ground next to your stomach. Wait 30 seconds.

Olderman suggests that you keep your knees bent while standing. Tip: When you are lying down, keep your knees bent. You will feel tighter hamstrings weaker and longer back muscles, and this can be tested by lying on your back with your knees bent.

Tip To reduce lower-back pain from extension syndrome (e.g., chest presses), keep your knees bent on the bench. Or, you can lie on your stomach and do exercises that require your spine to rotate in one direction. Rotation syndrome can cause pain if your spine is constantly rotated in one direction. Tennis and golf can increase this imbalance. Talk to a professional familiar with biomechanics, such as a golf pro, to discuss ways to adjust your movements. Also, core-strengthening exercises can help to center the spine.

4. Do not try to work through the pain.

Marc Tinsley, DC, a chiropractor near Pittsburgh, Penn, says, "If it hurts for you to bend backward, don't." Instead, for 3 to 5 repetitions, do 10- to 20-second holds.

5. Straighten up.

According to LynnAnn Covell (a senior fitness specialist at Green Mountain At Fox Run, a women's weight-loss center in Vermont), slumping and slouching can often cause back pain. Standing straight and aligning your spine several times per day is a good way to do this. Covell suggests this to relieve lower-back tension. She also recommends wearing shorter-heeled shoes.

6. Don't skip your warm-up.

Covell says that back pain can be caused by sudden pressure on the spine without warming up. So first, inhale and lower your belly towards the ground. Then, look up at the ceiling with the cow pose. Next, exhale and tuck your stomach in, arch your back, and lower your head towards your chest (cat position). You can do this gently, and you should stop if it causes pain. This will increase blood circulation and help prevent injury.

7. Do not lift or perform high-impact moves.

Ian Armstrong, MD founder, and medical director at the Southern California Spine Institute, Westlake Village, CA, advises against pain-causing activities immediately following exercise. Mild muscle soreness, which occurs between 24 and 48 hours after a workout, should resolve independently. 

Tip When lifting weights, make sure you only lift the weights you are comfortable with. (Weight machines are easier to manage than free weights, especially for inexperienced ones. High-impact activities such as running, jumping, and step aerobics can cause back pain. Dr. Armstrong recommends that you avoid these activities until the pain subsides. Also, do not lift weights above your head or on your shoulders.

Shoulder presses and overhead weight moves can stress the spine. They should not be done if you suffer from back pain, suggests Jeff Winternheimer DC, a LaGrange chiropractor.

9. Do not limit your exercise to only land-based.

According to a 2014 study published in Clinical Rehabilitation, water aerobics and other pool exercises can speed up your ability to get on your feet.

10. Do not ignore your pain.

"This can cause more damage." This can lead to more damage. Are you doing it too often? Olderman suggests that the movement could be causing back pain. If the pain persists, consult a doctor.

For more pieces of information, visit Sarwarpro.com