Exercises to help with Lower Back Pain
Summary: It has been said that, Low back pain is the working man’s disease but don’t worry, just try a few of
these lower back pain exercises in your daily routine and you’ll notice the changes within a few
Low back pain is the occupational hazard of the working man, and not strictly the old adage
that lower back pain is the sign of getting old. If you have such pain, then don’t worry because you’re not alone.
The most common cause for back pain is using your back muscles in activities, work or sport that you're not used
to; like lifting heavy furniture or doing too much gardening! Many things can cause lower back pain too, like
muscle strain and muscle spasm after a heavy workout. Also a sprain of the muscle ligaments attached from bone to
bone from doing manual jobs that require heavy lifting can cause back pain and joint problems too. For example, a
slipped disk from a nasty fall or arthritis from, old age sadly will also increase the possibility of further lower
The thing is not to worry too much, straight away about your lower back pain or your age. Be sure to slip these
lower back pain exercises into your daily routine and after a week you should start to feel the benefits. Lower
back pains are mostly a cause for poor muscle tone, poor health condition, all of which are perfectly reversible.
So, do these lower back pain exercises regularly, now and rid yourself of that lower back pain.
Hamstring Exercises for Lower Back Pain
It seems that a poor hamstring muscle condition is a factor for lower back pain. When hamstrings are too rigid
and inelastic, they make your lower back muscles do the most work. Bending over, stretching your legs out front,
running in leaps, all these activities involve the hamstring.
The lower back pain exercises which utilize the hamstring are running and short sprints. Not only do you work up
a healthy sweat whilst doing this, you also work on your hamstring muscles (not to mention other muscle groups of
your body). Therefore it is really a good idea to go out running once in a while. Benefits you can get while doing
a good 15 minute run are many.
Stretching and bending exercises are also a good way to work out your hamstring muscles. For maximum effect,
apply pressure on lengthening the hamstring such as bending forward, or stretching your legs in front of you. The
exercise should take at least 30 – 45 seconds and should be done in two sets for each day. However be aware not to
stretch or bend too fast. Make sure that you are “warmed up” first. Avoid any high impact, bouncing type movement,
as this can cause muscles to tear.
Lower Back Pain Exercises with a Medicine Ball
Contract you abdominal muscles while lying on your back, knees bent and calves
resting on ball. Now slowly raise your arm over head and lower arm, alternating the right and left arms. While you
do this, straighten one knee and relax also alternating right and left sides. You should straighten one knee while
raising the opposite arm over head.
Sit on ball with back straight and knees bent 90 degrees. Then slowly raise arm
over head, alternating the right and left. While doing this, also raise and lower heel, also alternating right and
left. Lift the opposite limb alternately. Perform these exercises for a maximum of 5 minutes.
Did you notice the resemblance of this lower back pain exercise to any other activity? In fact, it resembles
swimming and swimming is by far the best exercise you can do if it is possible; notice how swimmers rarely have
back muscle problems?
Some specific exercises can help your back. Others aim to gently stretch your back muscles. While some exercises
are specifically designed as lower back pain exercises, remember, living an active lifestyle (lots of exercise,
good diet and plenty of rest) is the best way to overcome lower back pain. So, in brief simple things like swimming
and walking are good overall exercises to improve your fitness and maintain a healthy back.