If you have ever experienced lower back pain, then you know that it’s difficult to work around. There are a number of reasons that lower back pain issues start to crop up, and many adults experience this kind of pain on a regular basis. If you’re one of those people, then there are a few exercises that you can perform to both treat lower back pain and prevent it. Exercises that decrease lower back pain can also help you recover from a debilitating back injury much faster.
Of course, your goal should not be only to work on certain back muscles. In fact, in order for you to avoid future lower back injuries and mitigate current pain, you should be able to work on strengthening your stomach and leg muscles as well. Keeping your stomach, back, and leg muscles in shape also helps avoid any spinal disc injuries in the future. Some of the best exercises for you to increase your strength in these key areas are aerobic exercises. Of course, you should always consult a doctor before diving into any of these exercises and you should never try any exercises that worsen the condition of your lower back.
But, if you are capable of doing aerobic exercises, then they provide the best option for improving your strength and ensuring that lower back pain becomes a thing of the past. One aerobic exercise that you can employ is swimming. Swimming simultaneously takes the pressure off your joints and helps you improve your core strength in your back, stomach, and legs. For many, swimming can be a therapeutic activity for their backs. The buoyancy of the water makes it feel as if you aren’t doing any work, but you will start to feel the benefits almost as soon as you get into the pool.
Another way to improve lower back pain is to simply start walking. Although you might walk at your job, it’s important to make a concerted effort at walking. It can be easy to come home and sit down on the couch until you go to bed. This allows the back muscles to stagnate and can cause lower back pain or injury over time. If you set aside some time to go out for a walk each day, then you will be able to effectively avoid lower back pain or mitigate its effects.
The last aerobic exercise that we’ll talk about is actually a combination of the first two. Walking in waist deep water combines the health benefits of walking with the resistance of pool water. It doesn’t require as much arm movement, but it still works to strengthen your back and core muscles. As you build up your strength, you will be able to start walking in chest-high water for about 10 to 15 minutes at a time. If it helps, you can purchase specially designed shoes that help you grip the bottom of the pool. In the end, not all of these aerobic exercises can be used by all sufferers of lower back pain, but they will help if you are able to do them.
Author: Richard Cearns is a physical therapist and aerobic instructor from Nashville, Tennessee. He has spent 10 years providing advise on how to reduce back pain with simple exercises.
Photo Credits Official U.S. Navy Page via Flickr cc JBML MWR via Flickr cc