my lower back pain exercises?
i have this lower back pain and i went to the doc and got xrays and all that. and i was told it was because i have more of a natural curvature of my spine not scoliosis, but its caused me to have pain when i stand or walk for too long, and i was just wondering if there was a specific term for this.
and i was also wondering if anyone new of exercises i could do to help with the pain cause its taking forever for the physical therapy stuff to start.
Public Comments
1. I have the same problem, I recommend you work on your core, i.e. abs and lower back. Just carefully do crunches and lower back bends and some light stretches, the pain may not ever go away completely, but it shouldn't bother you either. I can run and ski and bike and hardly notice my aches.2. when standing or walking, keeping your shoulders back and down, chin back, abdomen in, and your lower back supported.
Sit in the neutral position, using a small pillow or rolled towel to support your lower back if your chair doesn't give enough support.
Keep your back in the neutral position while sleeping, with techniques such as using a towel roll to support your lower back or placing a pillow under your knees when sleeping on your back.
3. I had exactly the same problem. Went to the doctors and the treatment they gave me took ages and ages to work. I thought for ages that I was imagining more pain but I wasn't and the doctors I went to didn't seem very eager to help me - not at least straight away.
I used to do a lot of yoga to help strengthen my core muscles which seemed to work. However, the one thing that did work for me was a 7 day program and I'm not trying to over sell it here or anything but it really did work! (Check my source for the link - you have to sign up but you get the free book straight away and you don't get loads of emails or anything)
It was really easy to follow and it helped me - I obviously can't guarantee that it'll help you but it's worth a shot right? Good luck and I really hope it helps you like it helped me.
4. He's referring to lordosis. Lordosis is a natural inward curve in the spine. But what your doctor is really saying is "I don't know why your back is hurting" because there has been no association proven that an "abnormal" amount of curve in your spine leads to pain....unless you cannot round out your back which we call a lordotic "deformity"...but now I'm getting into too much detail. The PT should be able to give you more answers. I'd suggest a PT who is certified in mechanical diagnosis and therapy. Go to www.mckenziemdt.org. It sounds like you might have an "anterior derangement" (this is a physical therapy term) of the spine and you may respond well to "flexion" exercises. Pick up a copy of Robin McKenzie's "treat your own back"...some of the information won't apply to you because it sounds like you don't have any radiating leg pain, but look at the exercises that focus on flexion in lying. The book might help you decide if this is the right exercise for you. If you respond well to "flexion in lying" you may also respond to Williams flexion exercises which can be found :http://www.backtrainer.com/Williams-Flexion-Versus-McKensie-Extension-Exercises-For-Low-Back-Pain.html. However, I cannot recommend any specific exericse unless you go through the book and use the diagnostic algorithm or you see a PT. The website is good at listing the exercises, but their explanation they use are poor and the research they quoted is outdated and misleading.
