With over 31 million Americans suffering from pain in their lower, it is no wonder that this affliction ranks as one of the leading causes of absenteeism whether in work or in class.
Intense pain in the lower regions of the back is triggered by strain, overworked muscles, and misalignment’s in the spine. While they may be non-life threatening in nature, they can however impede on your ability to move comfortably thereby affecting your over-all quality of life. Treatments for addressing this pain are plentiful. There are those who seek medications to mask the pain for short term relief, chiropractic care to work on re-adjusting the spine, while some simply opt to live with the pain.
What many of us may not know is that regular calisthenics can do wonders for relieving lower back pain, and it can be done for free. Stretching your spine and its surrounding muscles can also enhance your mobility while extending your range of movement. Exercises have also been proven to help hasten the body’s natural recovery from injuries as well as avoid chronic pains that can be incapacitating.
When doing simple stretches for your lower back, it is essential to keep these few points in mind:
- Start out slow with gentler exercises and gradually progress to more dynamic activities to give your body enough time to adjust.
- It only takes a couple of minutes each day to enhance your flexibility and strength.
- You need not pay an arm and a leg for a full gym membership as these fitness routines can be done at home.
- Safety is always a primary concern. Recurring pain that escalates means you need to seek professional help.
- Not all fitness programs are beneficial for the lower back and here are just a few of those that actually help:
A type of physical conditioning program that focuses on employing rhythmic movements that strengthen the cardiovascular system in general. If you are easing your way into aerobic activities, taking long walks or early morning jogs can help prime your muscles and start the process of pumping more oxygen into your body before jumping into more advanced training.
The core muscles of the body includes that of the back, stomach, and the lower limbs; and with this type of training program, your major support network is primed for better performance.
A milder form of workout that aims to enhance the movement and flexibility of the ligaments and muscles thereby reducing the likelihood of sustaining injuries.
- If you are experiencing back pain, it is essential to steer clear of fitness programs that can further injure your lower back. This includes the curl-up, leg lifts, and the straight leg sit ups that can do far more harm than good.
- When exercising, stick to positions that are more relaxing and enjoyable for you. If you are more at ease standing up, then work on upright position that flexes your hips and stretches your spine.
- If the aches persist, consult with your physician or a physical therapist to help you map out a more suitable plan to fit your needs, minimize aggravation to your condition, and strengthen the areas that support your back.
While roughly half of the entire population experiences lower back pain, you don’t have to give up on reducing or eliminating your pain altogether. By doing simple exercises, we can help give ourselves a reprieve from this pain while at the same time strengthening our body’s capacity to move with confidence and ease.