Lower Back Pain Exercise

Lower back pain exercise is very essential to relieve the lower back pain. Lower back pain can result from many conditions and causes. Sometime the cause is obvious, when a person has had a fall or has lifted a heavy load. 

Often the lower back pain comes on gradually and the cause is not easy to find. Regular lower back pain exercise with the advice of a neurosurgeon in Chennai who can diagnose the cause and the severity of the pain is recommended. Those who remain active with regular exercises, walking, running, and swimming etc, are less likely to suffer from lower back pain then those people who are not exercising at all.

Lower back pain is caused due to inadequate exercise of some of the muscles [extensors (back and gluteal muscles), Flexors (abdominal and Iiopsoas muscles), Obliques or Rotators (side muscles)] that support the spine. 

Some of these muscles get enough exercise due to daily activities but majority of them are not exercised and become weak as the age catches up. You can relax your muscles and relieve yourself of the lower back pain by lower back pain exercise consisting of stretching, strengthening and aerobics which are recommended to be done as per advice of a doctor.

Lower back pain exercise recommended by orthopedic surgeon and physical therapist for 10 to 30 minutes for two three times a day may bring you much wanted relief from pain. Following Lower back pain exercises to relieve the stress and pain are recommended.

Lying on back

Moving ankles up and down slowly, bending and straightening knee at least 10 times

With both the knees bent and hands resting below the ribs tighten abdominal muscles to press the ribs down towards the back at least 10 times without holding your breadth. Relax at the same time.

With one knee bent, lift leg straight above about 6 to 12 inches above the ground and holding this position for 1 to 1.5 second and then lower the leg slowly repeating it for about 10 times,

Pull the leg up, straighten up and stretch one leg at a time by holding on to a towel wrapped behind the foot

Standing

While leaning against a wall with both feet at least 12 inches away from the wall keeping abdominal muscles tight slowly bend both the knees 450 for 5 seconds and returning them slowly in to upright position and repeating it 10 times.

Standing on both the feet and slowly raising heels up and down at least 10 times,

Hamstring exercise also relieves the lower back pain, but the commonest lower back pain exercise is to bend forward with legs kept straight trying to touch the toes and remaining in that position for sometime.

Aerobic

Exercise on a stationary bike and a tread mill for 20 to 30 minutes.

Sitting

Sitting on a chair and placing both the legs straight on to another chair in front try to touch your toes while bending forward.

What Causes Spine Pain - Spine Surgeons Guide

If you have spine pain or tingling, burning, aches and pains or sharp pains in your spine or especially in your neck or lower back, best spine surgeon in Chennai discuss the two main causes.

The first cause of your spinal pain may be due to strains or other types of injuries to your ligaments and muscles, especially in the neck and back.

They're often the result of injuries from participating in various sports. Or if you've stepped up your physical activity in any way that's unusual. Moving, starting an exercise or fitness program, increasing activity at your health club, etc. Pain in the muscles or a group of muscles is called myalgia. So the first cause could be muscular pain

Your spine is made up of bones, called vertebrae; they are joined together by discs, called intervertebral discs along with joints and ligaments. When the spine is working properly it is strong and flexible. The spinal cord is located inside the spine

When you reach middle age then the lifelong wear and tear on the discs and the joints of your spine can be the cause of your spinal or spine pain. These are called degenerative spine changes. These changes are caused by movement so it will affect the neck and the lower parts of the back more so.

The neck region is called he cervical spine and the lower back is referred to as the lumbar spine. Surgery to remove a ruptured disc is called a laminectomy and is usually a last resort.

The thoracic spine lies between these two but has the support of the rib cage so it doesn't move the way the thoracic and cervical spine do. So the areas of the spine above and below the rib cage are the areas most commonly affected. More people complain about neck pain and back pain then you hear about mid-back pain.

When the spine is injured the body's automatic healing mode goes into action. It has a difficult time with the joints of the spine the changes in shape due to herniated, ruptured or bulging discs, ligaments bending and the formation of bone spurs.

There may also be involvement in the part of the nerves that run through the spinal channels and canals - nerve compression; they get compressed by any of the new uneven surfaces that have been created by the above mentioned changes in the spine and spinal cord. This is commonly called pinched nerves. This can result in nerve pain or chronic neck pain.

If you're having neck pain, back pain or spine pain you may think it was caused by a particular episode such as an accident at work, or just working around your house or yard. It's important to note that when you experience sharp pain or a new pain that the movement or sudden movement actually just revealed an existing and underlying condition or a degenerative problem that was already present in your spine.

There may not be any way to avoid this spine pain other than avoiding sudden movements. Repetitive action over and over may speed up the degenerative process in the lumbar spine.

In any case you want to protect your spine as much as possible. Avoid sudden jerky movements if at all possible. Watch your posture. Do posture exercises to help your spine maintain its proper positioning. Sometimes posture exercises can help relieve pain due to the strengthening of the muscles that support the spinal column. Do these every day.

Practice posture exercises when you're sitting in a chair or walking. Back surgery can often be avoided by strengthening the muscles in the spine with exercise.

I've covered two of the main causes of spine pain. There are a lot of natural treatments to help you stop or get rid of your spine pain or help you get relief or control it. You can do something about your pain - you don't have to suffer.