Lower back pain is a common complaint experienced by almost everyone at some point in their lives. Exercises that help stretch and strengthen your lower back and abdominal muscles can help to alleviate many forms of lower back pain. Consult your physician before beginning an exercise program, especially if you have or are recovering from an injury, are pregnant or have another health condition.
Yoga
Yoga is a beneficial and safe form of exercise for people of all ages and physical fitness levels. Some poses can help reduce lower back pain and decrease the recovery time for many lower back injuries. However, you should consult a qualified yoga practitioner to discuss appropriate poses for your condition. Certain poses, such as forward bends and sitting postures, are contraindicated for lower back pain.
Tai Chi
Tai Chi is an ancient Chinese martial art form that focuses on consciously performing slow, flowing movements, emphasizing relaxation and balance. According to author Celia M. Ross in her book, "Simple Steps to a Healthier Lifestyle as Revealed by Science," Tai Chi helps alleviate lower back pain by conditioning your torso, promoting proper posture and loosening tight hamstrings, a common culprit of lower back pain. Additionally, Tai Chi is safe for almost everyone as it places little or no impact on joints.
Walking
Walking is an extremely beneficial exercise for lower back pain relief, according to author Mario A. Gutierrez, MD, in his book, "Understanding Low Back Pain: Breakthroughs and New Advances in the Diagnosis and Treatment of Low Back Pain." Walking places very little impact on your joints but helps strengthen the muscles that support proper postural alignment. Plus, you can walk almost anywhere, and you don't need any special training or equipment, aside from a pair of good walking shoes.
Aquatic Exercises
Aquatic exercises, such as water aerobics, are a beneficial way to relieve lower back pain, according to Ross. Exercising in water reduces joint strain because the water helps support your body while providing light resistance and a feeling of buoyancy. Warm water promotes flexibility and a comfortable feeling while increasing circulation to painful, tight areas of the body. You can find water aerobics courses offered at most community pools and some fitness centers.
References
- Yoga Journal: Back Builders
- University of Michigan Health System: Low Back Pain Exercises
- "Simple Steps to a Healthier Lifestyle as Revealed by Science"; Celia M. Ross; 2004
- "Understanding Low Back Pain: Breakthroughs and New Advances in the Diagnosis and Treatment of Low Back Pain"; Mario Gutierrez, MD; 2005
- Cure-Back-Pain.org: Walking for Back Pain
