15 Exercises for Lower Back Pain Relief - Fitness Master

15 Exercises for Lower Back Pain Relief

Lower back pain is a condition that is highly common in about 80% of the population. Lower back pain causes one in seven patients to visit a doctor and lower back pain is second to the flu in the reasons why people are absent from work. 

15 Exercises for Lower Back Pain Relief - Fitness Master

The best way to understand lower back pain, you must first understand the difference between lower back pain and leg pain. 

Lower back pain is usually considered to be pain that occurs in the lower portion of your back and leg pain is a type of pain that travels down the buttock, thigh, or leg. 

Pain down the leg is usually referred to as sciatica or radiculopathy and can be caused by the compression upon the nerve when it rushes through the spinal canal or when it leaves the spine. 

Spinal Stenosis

This type of pressure may be caused by a broken disc or by the thickening of the ligaments known as spinal stenosis. 

Spondylolisthesis

When a vertebral body moves upon another disc, the nerve roots leaving the spine may be compressed by the moved bone, which is usually known as spondylolisthesis.

Exercise Benefits

Exercise can benefit us in several ways, Exercise benefits the blood flow to our heart and muscles, exercise benefits the reduction of lactic acid or any other products in the body that need to be broken down, exercise benefits our muscles, tendons, and ligaments where our bones are held together throughout our spine. exercise benefits the release of endorphins to the brain and further reduces stress on your bones and joints. 

Finally, exercise benefits us by making us feel good overall.

1.Legs up the wall

Wall Exercise

Procedure

• Back pain, yoga for back pain, back pain relief, yoga for the back Move your glutes towards the wall and move your feet up.
• This pose is great for relaxing your lower back muscles and draining stagnant fluid from your feet and ankles.
• Do this pose after challenging training and always after air travel. 
• Hold for 5-10 minutes.

2.Cat and cow pose

15 Exercises for Lower Back Pain Relief - Fitness Master

An old but good, cat and cow stretch works as a great warm-up for the spine before almost any activity.

Procedure

1.Start with your hands and knees so your back is flat and your abs are tight. 

2.As you inhale, let your belly soften, arch your back, and lift your head and tailbone. 

This part of the section is called Vaca.

3.On an exhale, round your spine toward the ceiling, pull your abs toward your spine, and at the same time tuck in your tailbone and bring your chin toward your chest. This part is known as Cat.

For a minute or so, continue to flow from one cat to the next, breathing deeply so you don't rush your every movement.

15 Exercises for Lower Back Pain Relief - Fitness Master

3.Warm-up and Stretching

When you decide to put together an exercise routine, it is important to endure a warm-up and stretching session before you begin to exercise. 

15 Exercises for Lower Back Pain

When you are warming up, it is not important to break a sweat during your warm-up, the goal of a warm-up is to get your muscles warm and your heart rate up. 

A warm-up can consist of a walk, jog, bike, or anything else you might enjoy at a moderate level and for about ten minutes. Once you are done warming up, you will need to follow up with a stretching session. 

You will want to stretch the back, chest, shoulders, arms, and legs. Stretching can easily be done on your own or at a gym.

4.Cardiovascular Activity

A cardiovascular workout is just as important. When you are planning a cardiovascular workout, keep in mind that it is not about the intensity, your goal should be the length of time it takes for you to workout. You can walk or do an easy jog. You will want to make sure that you cool down after every cardiovascular workout.

15 Exercises for Lower Back Pain Relief - Fitness Master

5.Strength Training

A strength training workout is an important routine to have when you are trying to decide what is best for your exercise regime. Strength training is an important element to have in your routine to have a healthy back and body. Exercise can further benefit back pain, prevent injury, reduce osteoporosis and accelerate weight loss.

In the majority of cases, your physician will recommend non-surgical treatment for lower back pain. There are times, however, when surgery will be appropriate. This may be due to a lack of other possible treatment, or the failure of other treatments.

Back surgery risks must be considered by both the patient and the physician. Every surgical procedure carries a degree of risk. There can be complications such as infection. Excessive bleeding may take place. The patient may have a reaction to the anesthesia, or they may be injury during surgery.

Back surgery risks should be discussed and understood by the patient before he or she agrees to undergo the procedure. Ask questions until you are satisfied. Get a second opinion. Read about the procedure. Ask your surgeon what your options are. Find out what would likely happen if you did not undergo the procedure.