We understand that lower back pain can be quite debilitating. Between sedentary jobs that have us hunching over the desk or back breaking jobs that feel like they are indeed breaking our back, your lower back is constantly in stress. Instead of just taking a pain reliever to deal with your soreness, we are going to focus on exercises for lower back pain.
The lower back is susceptible to a variety of injuries. Lower back pain symptoms may include any combination of the following:
- Pain that radiates around the groin, buttock or upper thigh, but rarely travels below the knee
- Muscle spasms
- Pain that is achy and dull
- Difficulty moving that prevents walking or standing (especially for long periods at a time)
Possible Causes: Back muscle strain
One of the most common causes of acute lower back pain is a back muscle strain or ligament strain. This may occur when lifting a heavy object, twisting, or overextending the muscles or ligaments.
The severity of pain ranges from mild discomfort to disabling pain. It really depends on the patient’s pain tolerance and the extent of the strain.
Exercises for Lower Back Pain:
There are a number of exercises that engage and target the lower back. However, for the purposes of this post we are only going to focus on those that help with lower back pain.
One cause of back pain is the front stomach muscles being too tight, causing them to pull on the back and making it even tighter as your body is trying to compensate.
Stretching the abdominal muscles helps relieve the back muscles, allowing them to relax.
The sphinx pose stretches the abdominal wall which may help to relieve the pressure on your back.
Child’s pose is a common beginner’s yoga pose.
This particular exercise helps to stretch the hips, thighs, and ankles while reducing stress and fatigue.
Furthermore, it also gently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the back torso.
While at full stretch in half pigeon, you will probably notice your hips are stretching more than your back. This is perfectly fine.
Having tight hip flexors and muscles can cause you to place unnecessary stress on your lower back.
Really stretch at the peak of this exercise to help loosen up and open your hips.
Stretching from the serratus anterior down to the obliques and hip flexors, the half lord stretches a number of muscles.
As with the half pigeon, you should perform this movement to both sides and hold the stretch for about thirty seconds.
If Symptoms Persist:
Nothing is full proof, but these exercises should help to alleviate lower back tension.
If your symptoms persist after continuing these exercises for lower back pain, you should seek a medical opinion.
Regenerative medicine may be able to help you. There are currently two outpatient nonsurgical treatments that have been proven to heal a number of back related conditions.
If you are interested in learning more about regenerative medicine, such as Platelet-Rich Plasma (PRP) and Bone Marrow Concentrate (BMC) you should schedule a consultation and evaluation at (201) 729-0001. Our conveniently located clinics can be found in West Orange, Aberdeen, Clifton, and Lyndhurst.