Exercises to Reduce Back Pain and Exercises to Avoid
The most natural way to reduce lower back pain is by doing specific exercises to strengthen the back, stomach and leg muscles. Strengthening the muscles helps support the spine. Of course, individuals should discuss any new exercise plan with their health care provider as certain exercises may be detrimental depending on the origin of chronic pain.
Helpful Exercises:Partial crunches strengthen the back and stomach muscles without the stress on the body of a full sit-up. They are performed by bending the knees while the feet are flat on the floor. The arms are placed behind the neck or crossed across the chest. The belly button is pulled toward the back while exhaling and raising the shoulders off the floor. The stomach muscles, not the neck or arms, should be used to lift the shoulders. After holding for a second, the shoulders should slowly return to the floor while inhaling. The lower back, tailbone, and feet should always remain in contact with the floor. This should be repeated 8-12 times.
Standing toe touches create pressure on the disks and the ligaments in the spine. The lower back muscles and hamstrings can be overstretched as well.
Sit-ups cause stress on the discs of the spine. Also, instead of using their abdominal muscles while doing sit-ups, many people improperly use their hip muscles.
Leg lifts are thought of as a good core exercise. However, individuals should not lift both legs together; this can actually be harmful to the back. While lying on the floor, raising one leg straight up 6 inches while the other is bent at the knee with the foot on the floor is better for the back.