best exercises for lower back pain?
Have been searching for the best exercises for lower back pain but really struggling.. anyone any advice that doesnt include sending my to phishing pages please?
Public Comments
1. Stand on your feet and reach your arms down toward your feet....slowly, vertebrae by vertebrae, roll your fingers closer and closer to your toes...go as far down as you can and just hang there for a while...then slowly as possible, roll back up with your chin to your chest all the way until you are standing vertical again.2. I used to have horrible back pain - but I've been keeping it very manageable with a Pilates roller and some simple lower back stretching. The log roller is generally 15 dollars and you can buy them online. These stretches are great for the whole body as Pilates tends to stretch every muscle instead of just one or two.
Toe taps/Knee Lifts, Scissors, and Swan are the best exercises I've found to help with the pain. You can find other really neat "how to" guides on Youtube for other lower back stretches!
Be sure to talk to a doctor before starting these, since lower or chronic back pain can be due to more than just not stretching out your muscles.
3. slowly rolling down to touch your toes and holding it there can help.
also do a shoulder stand but then bend your knees at a 90 degree angle and place them on the ground by your ears. It will look super awkward but it helps.
4. hon, I work in PT & come across this every time;; you CANNOT ask people what exercises to do for your back just because back problems are so common that you think you've got the fix for it by what someone else is doing;; biggest reason is cuz you DON'T know what injured your back in the first place, & ONE SIMPLE EXERCISE can RUIN your back for good;;; you've GOT to get a diagnosis, you've got to be instructed with the right protocol for your injury;; you use your back for EVERY FUNCTION you perform, I wouldn't risk it by doing something stupid;; the exercises given to you already can truly cause MORE damage & touching your toes is Absolutely RIDICULOUS to do when you've hurt your back...it can lead to a herniation & quickly;; this person is a gymnast & has most likely conditioned the remaining of her body to accept this as an exercise for her;; it's actually a POOR exercise for any part of you cuz it in itself can cause injury to your back;; you've got more problems than just a bad back, cuz the other side that is suppose to support you is also a little neglected (or you wouldnt've hurt your back);; PLEASE get a diagnosis if you want to treat this back by means other than symptom resolvers...hurt your back once, it'll be with you a lifetime..please trust this..I am NOT trying to 'keep my job'...I'm trying to educate you into doing the RIGHT thing for yourself...young or old...good luck, but a doc, not YA on this subject matter...
5. I can't suggest the exact exercises for you to do since I don't know what you are capable of doing, how much pain you are in etc.. What I can tell you is that the most important exercise for good spine health is to strengthen your core stomach muscles. The stronger the stomach muscles the less stress on the spine, better posture, etc.. You should seek physical therapy as they can teach you the correct methods to prevent more injury to the spine.
6. See your health care provider as soon as possible for consultation on back exercises. Safety is the most important factor. Low back pain may be intermittent or constant; superficial or deep, or dull and aching, throbbing, or sharp and stabbing, depending on the cause and type of pain. There are several types of low back pain, such as local pain, pain due to compression of a spinal nerve root and referred pain, etc.
Exercises to prevent low back pain:
Pelvic Tilts
Abdominal Curls
Knee-to-Chest Stretch
Sitting Leg Stretch
Hip and Quadriceps Stretch
See your doctor for the safest ones.
I hope this helps you. And good luck.
7. firstly get it checked out by an oseopath =or u could do more damage from exercise
then
massage can realy help with it try peanut oil
Massage, get this therapy in your life and give them too …-its valuable
One of the first things we will look at and give the merits for is massage, known and applied for thousands of years .In todays society at least in the UK touch is almost alien through whatever reason be it Victorian or upbringing .Yet touch can convey so much and the UK in general has to learn this very important role. For in my experience touch can be life changing ,yet I still meet nurses who have never had a massage in their life. Clearly there is much to change for these people are supposed to be at the very front to treating the ill but as the previous chapter has explained modern conventional treatment has almost obliterated one of the prime tools for healing. Massage should be done to babies, children and adults and much soothing would take place were this in place without need for drugs, sedatives alcohol or other stimulants. if only this would go into every would be mums repertoire of dealing with their children. The results I am sure would be impressive.
Various combinations of oils for massage can be used however I have only experience with using the oils of peanut /olive and almond and I am sure there are many others which are of real benefit too. Also very good results have been obtained using tincture of myrrh.
Research in massage therapy has been ongoing for more than 120 years.
Here are some reported benefits of massage:
Preliminary results suggested cancer patients had less pain and anxiety after receiving therapeutic massage at the James Cancer Hospital and Research Institute in Columbus, Ohio.
Women who had experienced the recent death of a child were less depressed after receiving therapeutic massage, according to preliminary results of a study at the University of South Carolina.
Medical school students at the University of Medicine and Dentistry of New Jersey-New Jersey Medical School who were massaged before an exam showed a significant decrease in anxiety and respiratory rates as well as a significant increase in white blood cells and natural killer cell activity, suggesting a benefit to the immune system
Studies funded by the National Institutes of Health (NIH) have found massage beneficial in improving weight gain in HIV-exposed infants and facilitating recovery in patients who underwent abdominal surgery. At the University of Miami School of Medicine's Touch Research Institute, researchers have found that massage is helpful in decreasing blood pressure in people with hypertension, alleviating pain in migraine sufferers and improving alertness and performance in office workers.
An increasing number of research studies show massage reduces heart rate, lowers blood pressure, increases blood circulation and lymph flow, relaxes muscles, improves range of motion, and increases endorphins (enhancing medical treatment). Although therapeutic massage does not increase muscle strength, it can stimulate weak, inactive muscles and, thus, partially compensate for the lack of exercise and inactivity resulting from illness or injury. It also can hasten and lead to a more complete recovery from exercise or injury.
Research has verified that:
Office workers massaged regularly were more alert, performed better and were less stressed than those who weren't massaged.
Massage therapy decreased the effects of anxiety, tension, depression, pain, and itching in burn patients.
Abdominal surgery patients recovered more quickly after massage.
Premature infants who were massaged gained more weight and fared better than those who weren't.
Autistic children showed less erratic behaviour after massage therapy.
According AMTA, massage helps both physically and mentally.
"Often times people are stressed in our culture. Stress-related disorders make up between 80-and-90 percent of the ailments that bring people to family-practice physicians. What they require is someone to listen, someone to touch them, someone to care. That does not exist in modern medicine.
One of the complaints heard frequently is that physicians don't touch their patients any more. Touch just isn't there. Years ago massage was a big part of nursing. There was so much care, so much touch, so much goodness conveyed through massage. Now nurses for the most part are as busy as physicians. They're writing charts, dealing with insurance notes, they're doing procedures and often there is no room for massage any more.
I believe massage therapy is absolutely key in the healing process not only in the hospital environment but because it relieves stress, it is obviously foundational in the healing process any time and anywhere."
8. Some of the flexibility exercises/stretches demonstrated here may ease your pain:
http://www.backcare101.com/back-pain-practice4
9. My wife used to suffer chronic back pain for about a year, and after 2 months of going swimming 2-3 times a week, her back seems to be completely healed!
Swimming is the answer. :)
