What are good exercises to help stop lower back pain?
And what exercises should I avoid?
Public Comments
1. There are dozens of causes for low back pain. Some are biomechanical issues that can be improved with exercise. Other causes of low back pain are more serious and need to by diagnosed by a doctor.If you seen a doctor and those more serious causes have been ruled out you can begin to strengthen your core. Abdominal, low back, and gluteal muscle strengthening can help with some types of biomechanical low back pain.
You shouldn't let your pain go to long before seeing a doctor. A chiropractor is an obvious choice. If you don't go see a chiropractor have your MD give you a referral to a PT so that you can get some help with strengthening and stretching.
Good Luck,
Brad Farra, D.C., CCSP
Certified Chiropractic Sports Physician
www.drbradfarra.com
2. It all depends on the source of the pain e.g., muscular, disc, degenerative disease, scoliosis, etc. In general, gentle but working up to brisk and sustained walking and eating a good diet is good. You want to avoid aggrevating your condition so many exercises will inflame your back- you'll know the next day which ones they are!
If it is disc related, a great book that has the best stretching pose/exercise of all times is called Healing Back Pain- 7 steps to a pain free life - McKenzie. See the top reviews on Amazon. It has you lay down- facing down and press up with your arms so that you make a nice curve in your lower back- it is very therapeutic if done often as this helps to re-establish the natural curve that your back needs. Maintaining "proper posture" is the single best thing you can do- it's critical- while sitting, walking, standing, at rest, etc. You might think you do, but I bet you do not. Using a back support while seated is important.
Ice can often help as can Advil, Acupuncture and Inversion therapy (buy a cheap upside down machine- $150 new). Go in a pool often in the summer- the combination of less pressure and COLD water is a win win. It is always far better to PREVENT pain (inflammation) than it is to TREAT it (e.g., Advil, ice, etc.) Heat often makes things worse- unless it's only a muscular issue. Heat increases inflammation/pain.
3. Ice can relieve lower back pain temporary. To fix your problem, you need some corrective exercises and proper diet.
You should try some targeted stretching exercises to strengthen your muscles.
