Felipe Alvares
The human back is composed of a complex structure of muscles, ligaments, tendons, disks, and bones, which work together to support the body and enable us to move around. The segments of the spine are cushioned with cartilage-like pads called ‘discs’. Structural problems “ ruptured discs, bulging discs, sciatica, osteoporosis, and arthritis - with any of these components can lead to back pain. Damage to the back can result from strain, medical conditions, poor posture, lifting something improperly, lifting something that is too heavy, or even making an abrupt and awkward movement. When a pain in your back kicks in, you may feel like resting. However, moving is good for your back. Exercises for lower back pain can strengthen your back, stomach, and leg muscles, all of which help support your spine, relieving back pain. Make sure, though, to ask a qualified Fitness Trainer or a health care professional before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful.
Let me first walk you through the exercises that you should not be doing when you have back pain:
Toe Touches: These put a greater stress on the discs and ligaments in your spine. They can also overstretch lower back muscles and the hamstrings.
Sit-ups: may also put a lot of pressure on the discs in your spine.
Leg Lifts: Lifting both legs together while lying on your back is very demanding on your core. If weak, this exercise can make back pain worse. Instead, try lying on your back with one leg straight and the other leg bent at the knee. Keeping your lower back flat on floor, slowly lift the straight leg up about 6 inches and hold briefly. Lower the leg slowly. Repeat 10 times, and then switch legs.
The following 8 exercises will do your back a world of good:
Partial Crunches: help strengthen your back and stomach muscles. Don’t lead with your elbows or use your arms to pull your neck off the floor when doing a crunch. Make sure you use your abdominal muscles for the exercise. Your feet, tailbone, and lower back should remain in contact with the mat or floor at all times when doing a crunch.
Hamstring Stretches: with the help of a towel under the ball of your foot will help you feel a gentle stretch down the back of your leg.
Wall Sits: with your back flat against the wall and your knees slightly bent, will help.
Press-up Back Extensions
Bird Dog: is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don’t let the lower back muscles sag. Only raise the limbs to heights where the low back position can be maintained.
Knee to Chest Pelvic tilts bridging
A few things to keep in mind regarding back pain
Regular low-impact aerobic activities that don’t strain or jolt your back can increase strength and endurance in your back and allow your muscles to function better. Walking and swimming are good choices.
Build muscle strength and flexibility. Abdominal and back muscle exercises and exercises to enhance the flexibility in your hips and upper legs helps align your pelvic bones to improve how your ack feels
Maintain a healthy weight. Being overweight strains back muscles.
Stand smart. Don’t slouch.
Maintain a neutral pelvic position. If you must stand for long periods, place one foot on a low footstool to take some of the load off your lower back. Alternate feet. Good posture can reduce the stress on back muscles.
Sit smart. Choose a seat with good lower back support, armrests and a swivel base. Placing a pillow or rolled towel in the small of your back can maintain its normal curve. Keep your knees and hips at level. Change your position frequently, at least every half-hour.
Lift smart. Avoid heavy lifting, if possible, but if you must lift something heavy, let your legs do the work. Keep your back straight ” no twisting ” and bend only at the knees. Hold the load close to your body. Find a lifting partner if the object is heavy or awkward
(The writer is a partner at Fitness bar and has over 20 years of experience in the industry)
