Exercises for Low Back Pain
Any exercise.
Seriously.
It is evident from research that general exercise can be beneficial for low back pain. This is the best thing you can do to improve your back health. Understanding pain comes in a close second. Let’s now look at five of the best exercises for low back pain.
1. Anything you enjoy that is challenging
It is important to emphasize some fundamental concepts that can be used to treat back pain.
Backache is part of life. It will happen at some point. It could be that you feel the pain after working long hours or helping someone move their apartment. The good news is that most low back pain disappears within a few days. Low back pain usually disappears within days or weeks.
Fear of activity is one of the main reasons pain stays around. Inactivity is fuelled by anxiety and fear of future or current damage.
Not moving is the worst thing you can do to your back. Enjoyable activities are my number one exercise for low back pain.
We are more likely to do the exercise if we like it. You don’t want to lift weights? It’s okay. Do you like hiking? This is great for your lower back.
You are telling your brain that pain should not be fearful by resuming activities after experiencing pain. Moving stimulates the recovery process.
You can ease off or switch to something else if the activity that you love causes pain. You don’t have to worry about it being dangerous, even though it bends your back (e.g. As your spine is strong, you can bowl as long as it’s resilient.) It can take on any activity.
2. WALKING
No matter your fitness level, walking is one of the most effective forms of exercise. Research has shown that walking is as effective as any other form of exercise in treating low back pain. Walking has many benefits, including building endurance and improving bone quality. It also helps to control blood sugar. Walking can also improve mental health. Studies show that walking can help with depression, anxiety, and low self-esteem. It also helps with loneliness, social isolation, psychological stress, and loneliness. This is a great exercise choice for those with chronic low back pain.
Walking programs are often more enjoyable than traditional gym exercises. This leads to greater consistency which is crucial for any exercise program. This article will help you learn more about the many benefits of walking.
3. SQUATTING
Squatting is an everyday occurrence. It is one of the most basic movements in your life. To sit down, go to the bathroom, or pick up things from the ground, you squat. It will be difficult to resist the motion.
The squat can also be considered the most important exercise. It is a fundamental movement that strengthens the entire body. You are increasing upper body strength by carrying more weight, or on your shoulders. Any exercise should challenge your body. This is what the squat does. It’s safe and efficient.
There are many ways to do squat. These are just a few of the variations that you can try, ranging in difficulty from easy to difficult:
Mini air squats: sit to stand, make a chair, and full air squats.
Although I didn’t list all variations, these are good starting points. For any variation you are not familiar with, a quick Google search will provide examples.
4. DEADLIFTING
The deadlift… if the squat is king, is next in line to the throne.
Deadlifts can be safely used to build back and leg strength. They reinforce the message that your back strength and health are important. Research specifically focusing on the deadlift has shown it to be beneficial for patients suffering from low back pain.
The deadlift may not work if the pain is extreme. Deadlifts shouldn’t be avoided. These are something you should strive for.
You can either start deadlifting from a higher position or with lighter weights. Deadlifting, like squatting, is a daily activity. Deadlifting is basically picking up something from the floor. You can improve your endurance and strength by lifting weights. This will make it easier to do everyday tasks. A deadlift is a great way to build lower back muscles.
5. CARDIO
Aerobic exercise, also known as cardio, is any exercise that improves the cardiovascular system. Running, biking and rowing are the most popular forms of aerobic exercise. Walking falls under this category, provided that it is challenging.
Aerobic training increases endorphin release, a chemical that is produced in the brain to reduce perceived pain. Aerobic training can also reduce pain. It is a safe and effective way of encouraging movement.
To test the effects of aerobic training on people with low back pain, research studies typically use cycling, walking, or running. However, rowing can sometimes be used. There are many intensity levels that can reap the benefits. The study showed that 12 weeks of running at high intensity reduced low back pain, disability, and psychological strain. A second study showed similar results one year later.
Enjoyment and consistency are key factors in walking. Running if you don’t like it won’t be the best choice for your low back pain. If you are a fan of running but feel that other exercise options are better, don’t be discouraged. Running is safe and does not cause any harm. Running is safe, effective, and enjoyable.
TAKE A LONG-TERM OUTLOOK
This article focuses on the benefits of exercising for the treatment of low back pain. Once the pain is gone, you should continue exercising.
There are many reasons why this isn’t a list with 5-10 gimmicky exercises that would ‘fix’ your alignment and improve your low back stability. First, you don’t have to do anything. Your back is stable and never out-of-place. Exercise is best when it challenges your body. Your heart rate rises and it is enjoyable. Exercises that involve a band or a twisting of the body in a silly position are not enjoyable and can be taxing on your body.
Low back pain can be prevented by exercising. It is important to develop a routine of exercise that improves your endurance, strength, and resilience. These exercises are not meant to be short-term solutions. They should be used regularly as fundamental exercises.
Discuss your concerns with one of our certified physical therapists. They will perform a thorough evaluation and create a customized program for you.
Contact PAR5PT for more information and to schedule a session or talk more.
For those interested in exercising more but worried about their knees, a new study from researchers in the UK might offer some reassurance (https://onlinelibrary.wiley.
Joint stiffness and pain are hallmark symptoms of OA, the degenerative condition in which the cartilage protecting a joint slowly wears down over time. Symptoms may vary depending on how severe the condition has progressed. If it gets bad and you experience debilitating pain and disability, you may be a candidate for surgeries like a knee replacement. But surgery and injections should be your last resort in treating knee OA.
Age is the largest risk factor for OA, along with others like sex (women report it more often), genetics, and weight, since it can put more stress on the knees. The type of occupation can play a role as well, as physically stressful jobs that involve more heavy lifting and knee bending can cause or worsen knee OA.
The study found no significant link between the risk of developing knee osteoarthritis and either the amount of exercise done regularly or the time spent exercising.
If you already have knee pain or OA, stretching, strengthening exercises, and physical therapy can help relieve symptoms, and too much inactivity can do more harm than good by causing stiffness.
You can prevent the progression of knee pain and knee OA by getting a complete physical examination and movement assessment to reduce the stress on your knees.
Physical Therapy has been shown to be an effective treatment of knee pain that is caused by OA.
If you want more information on how you can be pain-free, contact PAR5PT to get the conversation started and have your questions answered.
Here’s the deal. You might be limiting your ability to swing a club quickly and consistently.
You should first establish goals for your exercise program. This starts with a physical examination, some type of test, and an assessment. Your strengths and weaknesses will help you focus your training and help you reach your goals. What about specific exercises? All exercises are good for you. But is it necessary for the exercise to look like a swing on a golf course?
Let’s say we want to do core or abdominal exercises.
To do sit-ups and curls, most people use an ab machine. Some people will do crunches or curls on a physioball. What about planks? Popular static holds such as planks are also very popular.
Understanding the purpose of these abdominal exercises will help you decide if they are suitable for you as a golfer.
The abdominal muscle group is made up of four parts: the vertical Rectus Abdominus, diagonal External and Internal Obliques, and the horizontal Transverse Abdominus.
Crunches, sit-ups, and knee raises are all primarily for the rectus abdominus.
Golf is a rotating sport. It moves in the transverse plane. The sagittal plan is where most abdominal exercises take place. These planes of motion are right angles. You are missing out if your program includes only sit-ups, curl-ups and leg or knee raises, or any other variation thereof.
Rotational athletes require core strengthening. Paloff presses, or any Paloff press variation that includes anti-rotation forces or rotation, are a great example of what golfers should include in their exercise routine. Planks with a rotary component can be very effective. For core stability and shoulder strength, a plank drag through is a difficult exercise.
Athletes who only focus on the sagittal plane movement of their athletes can become inefficient in their golf swing, tennis swing, or ball throwing movements. This can lead to injury or pain.
Do not neglect the transverse plane when programming core stability and abdominal strength in rotational sport athletes.
To speak with a specialist if you are a rotational sports athlete, contact PAR5PT
