What is low back pain? It is the pain that occurs in the lower back region. This lower or lumbar region is made up of 5 vertebrae with their discs, nerve roots, muscles, and ligaments. The vertebrae in this region are the largest and bear the most weight.
How does it manifest?
The signs and symptoms of low back pain vary depending on the intensity and the area affected . However, consider that, the:
- Pain in the lower back.
- Radiation of pain to the lower extremities.
- Severe pain when standing up and trying to walk.
- Painful limitation of mobility.
- Painful tenderness in one or more vertebral processes.
- Paravertebral muscle contracture.
Most of the time low back pain can improve if you stay active , avoid positions and activities that could increase or cause back pain, use ice, and take over-the-counter pain relievers when needed.
When you no longer feel sharp pain, you may be ready for gentle strengthening exercises for your stomach, back, and legs, and perhaps some stretching exercises. Exercise may not only help reduce lower back pain, but it may also help you recover faster, prevent re-injury to your back, and reduce the risk of disability from back pain.
Exercises to reduce low back pain
Exercises to reduce low back pain are not complicated and can be done at home without any special equipment.
What exercises could reduce low back pain?
Exercises that may help reduce or prevent low back pain include:
- Aerobic exercise, to condition the heart and other muscles, maintain health, and speed recovery.
- Strengthening exercises, focused on the muscles of the back, stomach and legs.
- Stretching exercises, to keep muscles and other supporting tissues flexible and less prone to injury.
Some exercises can make back pain worse. If you have low back pain, avoid doing the following exercises:
- Perform sit-ups with your legs straight.
- Do bent leg crunches or partial crunches (pellets) when you have severe back pain
- Raise both legs when lying on your back (leg lift).
- Lifting a lot of weight above the waist (standing press or bicep exercises).
- Touching your toes while standing.
Note: Before doing exercises it is recommended to consult a specialist , to see discharge of responsibilities on the content of this post, see footnote.