Low back pain is one of the most common ailments afflicting Americans, according to the Centers for Disease Control and Prevention. In their "Health United States 2006" report, more than 25 percent of adults interviewed said they had suffered low back pain in the previous three months. Over-the-counter pain medications are common treatments for low back pain, but, they're not your only option. Regular exercises can also provide relief.
Causes
With so many possible causes of low back pain, it's not surprising you may become a victim to it at some point. A slipped disk, muscle strain --- for instance, from lifting heavy objects --- sporting injury or a fall are common causes. Other likely culprits include a joint problem, a car accident, sleeping in an awkward position or standing for a long period of time.
Benefits of Exercise
Regular exercises help to strengthen your back, allow you to gradually get back to your usual daily activities, and are essential for a full recovery, according to the American Academy of Orthopaedic Surgeons, or AAOS. Exercises also help to relax the muscles in your lower back and improve flexibility.
Stretches
Stretching exercises include the knee-to-chest stretch and the hamstring stretch, both of which you can do while lying on your back on the floor. Other common stretches for low back pain include side bending and backward bending. Hold stretches for about 20 seconds and repeat each stretch five times, advises the AAOS.
Abdominal Exercises
Toning up your tummy muscles helps you maintain proper posture, reduce lower back pain and prevent injuries, notes the American Council on Exercise. To strengthen your abdominal muscles, perform a few abdominal contractions, advises the AAOS. Lie on your back and tighten your muscles and squeeze your tummy down towards your back. Hold for five seconds and relax. Repeat 10 times. Also, leg raises performed while lying on your back help to strengthen abdominal muscles. For greater comfort during these exercises, place a rolled towel or pillow under your knees.
Caution
If pain increases while you're doing the exercises, reduce the number of repetitions or take longer breaks in between each repetition. If you don't get better after two to three weeks, or you experience additional symptoms, such as pain down your leg, fever, nausea, vomiting, weakness, or immobility, consult your doctor, advises FamilyDoctor.org.
