Have you thought about fitting some workouts for the lower back in your routine? They will help in both strengthening your muscles and ridding you of any pain that might affect you in that area. As you know, back pain can be a significant impediment and can slow or restrict things you can do.
To find out all the details you need to know about how to strengthen your lower back, be sure to check out: Tips to Ease an Aching Lower Back.
More and more people seem to have this issue. It’s often caused by weak muscles in the back that are simply not strong enough to support our weight and gets typically annoyed if we try and lift things incorrectly. Rather than relying on our legs to help with the lifting, we tend to put the pressure on our backs and this damages those muscles, causing pain.
In order to solve this problem you only need to target those muscles through specific workouts that will give them flexibility and free you from backaches. The adequate choice will prove far more effective than any painkillers.
PELVIC TILT
Get on the floor and lie flat with your back on the ground. Have your knees bent and the soles of your feet touching the floor. Place your hands by your sides. Tighten the muscles in your abdominal area and slightly lift your buttocks and tilt your pelvis forward so that your lower back is flat on the floor. Count for 5 seconds and gently release. Try and repeat this exercise between 5 – 15 times if you can.
BACK TWIST
Again, on the floor, keep your feet straight and together and place your arms to your sides so that you look like the capital letter ‘T’. After bending your knees, lift them to form a 90 degree angle and keep them there for 4 seconds. When you bring your knees down, slowly direct them to the floor on your right. The knees should be lowered together towards the floor as much as you can while avoiding excessive pain. Once there, use your core to bring them back up and then do the same movement towards the left. Do this five times on each side.
THE BRIDGE
Lying on your back with your feet flat on the floor and your knees bent at a 90 degree angle. From this position, lift your buttocks off the floor while tightening your abdominal muscles. Unless your body looks like a straight line from shoulders to knees, you’re not doing the exercise correctly. Hold to a count of five seconds and get back to the initial pose. Try doing another 5 repetitions. This workout tones both your back and your stomach muscles.
DORSAL RAISE
Lie down on your stomach, head on your hands. Raise your head off the floor about 5 inches by pushing up with your arms and keep your face looking to the floor. Count to three and then get back to the floor. Do this another 7 times. After doing this exercise for a while, as opposed to resting your head on your arms, you may notice that you will be able to lift your head and shoulders from the floor.
So there you have it. These are the workouts that will enable you to beat the pain by strengthening your muscles and working on their flexibility. Of course, plenty more options can be found, so you can research based on your needs. Remember to do a quick warm-up, either walking or jogging in one place. This will help avoid injuries.
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To reduce the stress on your back, you may also want to consider weight loss. In this case, throw in some cardio exercises too. You can start slowly, with half an hour average sessions from three to five times per week.
You will be able to feel the effects of this routine, since you’ll find it easier to lift things and your pain reduces or disappears. Flare ups (if at all) should be less of a concern for you. Whenever something hurts, most of us shy away from exercise, but in the case of lower back it will actually help overcome your pain.
Remember, it’s advisable to seek professional advice from a doctor before taking up a new exercise regime or diet as each person and scenario is different. Sometimes, depending on a person’s situation, exercising could make things worse and you may be required to be referred to a back specialist or be placed on specialized exercises that suit your condition.
If you think this kind of exercise might work for you, listen to your body’s needs. You should notice a big improvement in muscle strength and flexibility. So don’t hesitate to try it. You’ll be amazed at its effectiveness.
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