Back pain coming from excessive use and muscle strain or injury signifies that a quality program for back exercises will be critical for a healthier spinal column. Knowledge of back exercising and stretches for back pain will allow you to understand that some continued or repetitive lumbar pain is not unusual or threatening.
The majority of back problems could possibly get better if you keep active, stay clear of positions and activities which could increase or trigger back pain, use ice, and take nonprescription pain medications when you need them.
After the acute pain subsides, you may be ready for gentle core strengthening exercises for your stomach muscles, spinal column, sciatic nerve stretches for your legs, and perhaps for some over all full muscle stretching exercises. A good exercise program may not only help decrease back pain, but it may also help you recover faster, prevent re-injury to your entire back, and reduce the risk of disability from back pain.
Remember to not let fear of pain keep you from trying gentle activity once the acute back pain is gone. You should try to be more active soon after noticing a lesser amount of back pain and gradually increase your activity level. Too little activity can lead to loss of flexibility, strength, and endurance, and then eventually to more pain. A lower back pain exercise to reduce low back pain is not complicated and can easily be done in the comfort of your home without any special or expensive workout equipment.
Flexibility, strength and stability in what is commonly called neutral alignment, as well as a routine of full functional ranges of motion must be a part of your daily back exercises. Because of the intricacy of the body anatomy surrounding the lower spine and pelvis, and the specific location at the core of the body where leverage and forces are at elevated levels, this core body area has to be flexible, strong and stable.
Daily back stretching and back strengthening exercises helps restore the strength and flexibility of your back and a progressive return to day-to-day healthy activities are both physically and emotionally important for your total recovery. A good orthopedic surgeon and physical therapist may recommend that you exercise 10 to 30 minutes a day 1 to 3 times a day during your early recovery after they stabilize the acute pain stages of back injuries.
Exercises that may help reduce or prevent low back pain include:
• Aerobic exercise, to condition your heart and other vital muscles, maintain health, and a speedy recovery. Include this even during pregnancy.
• Strengthening exercises, aimed towards your back, stomach, and leg muscles.
• Stretching exercises, to keep your muscles and other supporting tissues flexible and less prone to further injury.
Some exercises can aggravate back pain. If you have low back pain, avoid:
• Straight leg sit-ups.
• Bent leg sit-ups or partial sit-ups when you have acute back pain.
• Leg lifts with both legs while lying on your back.
• Lifting heavy weights above the waist must be avoided.
• Toe touches while standing.
Weak Muscles Increase the Risk of Back Pain
Weak muscles are often at the root of back pain, especially lower back pain. The muscles of the back, the abdomen, and the buttocks all support the spine – these muscles are called the core muscles.
Muscles are the spine’s main defense against the Earth’s gravitational pull. Strengthening the muscles that support the spinal column with back exercises can prevent, reduce, and in some cases eliminate back pain.
Having strong abdominal muscles (especially the deep abs) are as crucial as strong back muscles for supporting the lower back and preventing lower back pain. Strong quadriceps (front of thigh muscles) is important to prevent back injuries when lifting any object. Proper lifting techniques involve using your legs and if your legs are weak, you may end up using your back which could lead to a serious back injury.
Shortened Muscles Cause Back Pain
Shortened muscles can cause your back to go out of proper spine alignment and cause back pain. Stretching exercises help to lengthen shortened muscles and relieve back pain. Tight back muscles, tight buttocks muscles, tight muscles in the front of the hip and even tight quadriceps (front of thigh muscles) or tight hamstrings (back of thigh muscles) can affect the alignment of the spine. Stretching the back with stretching back exercises also increases mobility of the joints of the spine.
How Often to do Stretching Exercises?
Stretching exercises may be done daily but every second day is usually what a doctor or physical therapist could recommend. Specific stretches are often recommended twice daily for those suffering from sciatica or other types of back pain or stiffness. A physician or physical therapist should be consulted if you are experiencing back pain, as the prescribed exercises will vary according to the cause of the pain. Do not think that you know the proper back exercise as you could be doing yourself harm.
How Long to Hold a Stretch
When doing stretching exercises, the total time stretching a muscle should generally be about 60 to 90 seconds. Holding a stretch for 30 seconds only requires 2 or 3 repetitions. Holding a stretch for 5 or 10 seconds of course requires more repetitions.
The optimal amount of time to hold a stretch to achieve best results is not an exact science – even a single 10-second stretch may have some benefits, although a minimum of thirty seconds in total for stretching each muscle is generally recommended. You should feel a gentle stretch / tension on the muscles you are stretching. If you feel any pain stop immediately and consult your doctor or therapist.
Always perform stretching exercise warm ups
A few minutes of walking, or exercise bike, elliptical trainer, or even marching on the spot is enough to get your heart rate increased and body temperature warmed up. Not warming up before stretching leaves the back susceptible to injuries. Warm muscles are more flexible than cold muscles and are less likely to tear. Check with your physician before doing exercises that involve twisting or arching the back if you have a back condition.
I will be going over some back exercises in the many articles planned for this category. Please read as many as you can to get a good perspective on what kind of back exercises are best for you.
10 Common Causes of Back Pain
Back pain is almost unavoidable. With an already weak back structure, it doesn’t take much for us to hurt our backs. Millions of Americans suffer from chronic back pain, but the underlying causes of back pain are relatively few. Take a look at these ten most common causes of back pain, and see if you recognize the causes for your own back pain:
Back pain and obesity.
1 -Back Pain and Obesity
Here’s a curious statistic: The reported incidence of chronic low back pain in North Carolina rose from 3.9% of the population in 1992 to 10.2% of the population in 2006. What accounted for this near tripling of chronic back pain? Researchers couldn’t pinpoint one single cause, but they strongly suspect that the rise in back pain correlates to the rise in obesity (Source: WebMD.com). When you are overweight or obese, your back has to carry more weight than it was designed to. This constant stress on the back makes it far more prone to injury and back pain.
Stress and depression and back pain.
2- Stress and Depression and Back Pain
Another possibility the researchers involved in the North Carolina study suggested as a cause for back pain is rising rates of depression. Depression and stress are both strongly associated with back pain.
3- Static Posture and Back Pain
A “static posture” means sitting or standing in the same way for hours at a time. In other words, modern white collar jobs, which mostly consist of sitting at a desk and working on the computer and/or phone, are very bad for the back and can easily cause back pain. Solutions for this back pain problem include standing while talking on the phone, changing your desk chair or placement of your computer, and taking frequent breaks.
Spending a lot of time in the car is another static posture that can lead to back pain. On long road trips or for long commutes, taking breaks and giving your back a chance to stretch can help prevent back pain.
4- Lifting Injuries
Many severe injuries that lead to chronic back pain start from lifting something incorrectly. Even if the item you’re lifting is not that heavy, lifting the wrong way can easily lead to an injury and back pain. To lift correctly, remember two tips: 1) Keep your back straight so that most of the weight goes to your legs; 2) Do not twist as you lift.
5- Sleeping with Multiple Pillows
One common cause of back pain you might not have thought of is stacking up multiple pillows at night. When you stack pillows, or sleep in any posture that puts your head out of alignment with your back, you are likely to wake up with back pain or at least feeling sore and stiff.
6- Constantly Carrying Too Much Weight
Carrying around a loaded briefcase, purse, diaper bag, or backpack leads to long-term back pain problems. Lighten the load, or else put all that stuff into something you can roll in front of you.
7 – Dehydration
Another commonly overlooked factor related to back pain is dehydration. In general, drinking plenty of water is good for our health; in particular, hydration is important for a healthy back. The discs that support our vertebrae are squishy, sponge-like parts made mostly of water. When you deprive your discs of the water they require, you are much more prone to back pain since your disks are far more likely to herniate, degenerate, and bulge over time.
8 – Aging
One common cause of back pain that we can’t do much to stop is plain old aging. As the back gets older, it’s more susceptible to injury and back pain.
Smoking is related to chronic pain in general because it decreases the amount of nutrients your tissues absorb. For the back, this means that the spine gets weaker and weaker the longer you smoke. Not only does smoking lead to spinal degeneration and sometimes severe back pain, research has also shown that smokers do not experience as much relief after back surgeries as non-smokers.
Finally, some of the most recent research suggests that some back and back pain problems are simply genetics.
Lower Back and Stomach Pain Inside Story
Lower Back and Stomach Pain and Abdominal pain….can be experienced by anyone at different stages of their life. Lower Back and Stomach Pain part 2 on topic. However, they are common among women especially during pregnancy periods when the weight held strains most of the muscles. During this period, one will experience severe lower back and stomach pain which may persist for a long time. The condition can also last for a few days or hours depending on the intensity.
Lower Back and Stomach Pain Causes and Remedies
Many causes are linked to the sharp pains, stomach ache, stomach cramps and other abdominal pains, and though some may be easy to treat, they can really sound an alarm. Some of the major causes include constipation, indigestion, stomach virus, food poisoning, menstrual cramps, stomach virus, lactose intolerance, ulcers, endomorphisms, kidney stones, gas, hernia, urinary tract infection and appendicitis.
This raises the need to consult a medical expert as some of the causes may be very difficult to tell. The diagnosis given for one cause may fail to be effective with the other, and thus one may just be taking medication without any positive change.
If the condition causing lower back and stomach pain is severe, many other symptoms will be observed among them being the inability to keeps your food down for several days, unusually frequent and painful urination, fever, failure to pass stool which may be accompanied by vomiting, tender abdomen to touch, pain that lasts for several days and injuries to the abdomen especially the excretory parts.
These symptoms will in most cases be an indication of internal complications and therefore requires immediate attention.
Visiting the care provider gives one the opportunity to understand the problem better. This is through the tests and test. A few questions may also be asked to help understand the problem and the accurate diagnosis. Some of these questions include:
What type of pain one experiences. This is because the pain may occur in different parts of the body such as the entire abdomen or just some section of it. The practitioner may also enquire on when the pain occurs. Most people experience these pains early in the morning when they wake up. The interpretation given to they pain may have no relationship with its causes and thus there is a need to have some tests run. All these questions will be aimed at getting the perfect information about the disease the patient is in so as to give the right diagnosis.
On an intensive examination, the health expert will be able to determine the best solution to the problem. The stomach pain and back pain will thus be treated based on the underlying causes. Immediately a problem is detected; emergency measure are taken to curb the severe pain and control the condition to avoid spreading any further.
Lower Back and Stomach Pain can then be administration of treatment drugs and procedures which when followed; one can regain their health in no time. Some home care measures such as sipping of water and other clear liquids can also give perfect results. More to this, one should also avoid the consumption of solids and especially those that are not easily digestible.
When to See a Doctor
If you begin to have severe lower back and stomach pain with the following. You should see a doctor
* Vomiting constantly
* Blood in the stools
* Trouble breathing
* Pain with urination
* Tenderness in the abdomen
* Recent abdominal injury
Lower back and abdominal pain lasting longer than a few days
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