This week we have been discussing using exercise to help with low back pain. Today we are going to go over some exercises that are appropriate for people who have low back pain.
Always begin your exercise routine with a warm up period. Your muscles need time to warm up and become flexible. This will help to avoid any injuries during your exercise. It is also important to not do any exercise that makes your lower back pain worse. The goal of the exercise is to improve your back pain.
Swimming is a great non weight bearing exercise. This is great for people who have back pain. Do some walking in waist high water. This is a great form of aerobic exercise. Walking is another great form of aerobic exercise. Whichever you choose start out slowly. You can add a few minutes each day. Overdoing it can cause more damage and pain.
The muscles that you need to target are the hamstrings ( muscle in back of leg above knee but below buttocks), Piriformis (muscle at back of hip joint), Psoas Major (muscle along the side of the lower spine), and the Gluteus muscles of the buttocks. These muscles all can contribute to your back pain. Pilates, Yoga, and Tai-chi are all great ways to stretch these muscles. You should always perform these exercises with someone who is trained.
If you find your back pain is relieved by sitting a stationary exercise bike could be good for you. You can get a bike that comes with an exercise program installed. You can also set your own time. Remember to not overdo it. Increase your time gradually. Raising your heart rate for twenty minutes is the ideal goal. If you cannot do it at first, do not give up.
Always begin your exercise routine with a warm up period. Your muscles need time to warm up and become flexible. This will help to avoid any injuries during your exercise. It is also important to not do any exercise that makes your lower back pain worse. The goal of the exercise is to improve your back pain.
Swimming is a great non weight bearing exercise. This is great for people who have back pain. Do some walking in waist high water. This is a great form of aerobic exercise. Walking is another great form of aerobic exercise. Whichever you choose start out slowly. You can add a few minutes each day. Overdoing it can cause more damage and pain.
The muscles that you need to target are the hamstrings ( muscle in back of leg above knee but below buttocks), Piriformis (muscle at back of hip joint), Psoas Major (muscle along the side of the lower spine), and the Gluteus muscles of the buttocks. These muscles all can contribute to your back pain. Pilates, Yoga, and Tai-chi are all great ways to stretch these muscles. You should always perform these exercises with someone who is trained.
If you find your back pain is relieved by sitting a stationary exercise bike could be good for you. You can get a bike that comes with an exercise program installed. You can also set your own time. Remember to not overdo it. Increase your time gradually. Raising your heart rate for twenty minutes is the ideal goal. If you cannot do it at first, do not give up.
I love swimming for exercise. It is one of the only things I can do that doesn't cause any pain.