Almost everyone will experience lower back pain at some point in life, according to the National Institute of Neurological Disorders and Stroke. Lower back trouble can involve knife-like pains, shooting pains or a dull ache. Some lower-back-pain sufferers experience a reduction in range of motion and flexibility. Exercise is one of the most effective ways to get relief from lower back pain, the American Academy of Orthopaedic Surgeon advises. Talk to your doctor to determine whether water or land exercises will work best for you.
Causes
Lower back pain is often triggered by trauma to the back. Common causes of trauma include car accidents, sports-related injuries and straining the back muscles. Trauma to the lower back sometimes leads to additional complications like pinched nerves and bone lesions. Medical conditions like arthritis, osteoporosis, diabetes and congenital spinal abnormalities may cause lower back pain in some individuals. You can also develop lower back pain from poor posture, obesity, pregnancy and from living a sedentary lifestyle.
Land Exercises
According to NINDS, land exercises like stretching and walking are effective, back-healthy exercises. Yoga is a land exercise that gently stretches and loosens tight lower back muscles. Low-impact aerobics is an effective way to build strength in weak lower back muscles and to increase flexibility. Stretching exercises help increase muscle elasticity. While land exercises can be beneficial, exercising on land may be strenuous for lower-back-pain sufferers with severe pain or difficulty moving.
Water Exercises
Exercising in water is an effective alternative for lower-back-pain sufferers who cannot handle the strain or impact associated with exercising on land, the United Cerebral Palsy website explains. Water's buoyancy helps support your spine, making movement easier and less painful. Exercising in warm water can help relax your muscles and reduce muscle spasticity. Using foam resistance equipment while exercising in water can help strengthen your lower back muscles. Common water exercises include stretching, water aerobics and swimming.
Considerations
The type of exercise your doctor recommends will depend on the exact cause and severity of your lower back pain, NINDS explains. Submersing your body in warm water helps decrease soft-tissue swelling and improve joint mobility. Therefore, water exercises are often effective for treating lower back pain caused by muscle sprains and arthritis. Lower back pain due to lack of exercise, obesity or poor posture may benefit from more rigorous land exercises like lower-impact aerobics, walking or jogging. Successful treatment of trauma-related lower back pain commonly requires regular stretching exercises.
Warning
Exercising regularly is an important factor in keeping your lower back pain under control. Still, be careful not to overdo it. According to NINDS, whether you are exercising on land or in water, stop exercising at once if you feel more than mild discomfort. See your doctor right away if the pain lasts for more than 15 minutes. To help reduce your risk of injury, always begin your exercise routine by warming up for five to 10 minutes.
