Lower Back Pain Exercises
If you're recovering from back surgery, a back injury, or if you live with back pain from any cause, you should become familiar with lower back pain exercises.
Which your therapist may prescribe include:
- standing hamstring stretch - Raise your leg to at least 15 inches high with your heel of your on a stool. Keeping your knees staight, lean forward, bending at the hips. Feeling a mild stretch in the back of your thigh. Do not roll your shoulders. Bend at the waist, this will strech your lower back. Hold for stretch for 15 to 30 seconds.
- pelvic tilt - lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold this position for 5 seconds, then relax. Do 3 sets of 10
- double knee to chest - variation same starting position knees bent, feet flat, tight stomach mucles... and push your lower back into the floor. Then pull both knees up to your chest. Hold for five seconds and repeat 10 to 20 times.
- lower trunk rotation - variation same starting position knees bent, feet flat, tight stomach mucles... keep your shoulders down flat, gently rotate our legs to one side, thatn the other as far as you can. Repeat 10 to 20 times
- partial curl - variation same starting position knees bent, feet flat, tight stomach mucles... and flatten your back against the floor. Tuck your chin to your chest. With your hands stretched out in front of you, curl your upper body forward until your shoulders clear the floor. Hold this position for 3 seconds. Don't hold your breath. It helps to breathe out as you lift your shoulders up. Relax. Repeat 10 times. Build to 3 sets of 10. To challenge yourself, clasp your hands behind your head and keep your elbows out to the side.
- cat and camel - start your hands and knees. Let your stomach hang, with your back curving downward. Hold this position for 5 seconds. Then arch your back and hold for 5 seconds.
- quadriped arm/leg raises - start your hands and knees. Tighten your abdominal muscles to stiffen your spine. While keeping your abdominals tight, raise one arm and the opposite leg and hold straight out from your body. Hold this position for 5 seconds. Lower your arm and leg slowly. Using the opposite arm and leg do this 10 times on each side.
- piriformis stretch -lie on your back with both knees bent, rest the ankle of one leg over the opposite knee. Grasp the thigh of the bottom leg and pull that knee toward your chest. Tthe stretch will be along the buttocks and possibly along the outside of your hip on the top leg. Hold this for 15 to 30 seconds. Repeat three times. Switch legs and do the same stretch again
Often the causes of lower back pain is simply the lack of muscle tone and strength to handle day-to-day activities. Going through the routine of your day--even if you're a busy person--is not sufficient to strengthen muscle.
People have many excuses for not following an exercise routine--not enough time, lack of equipment, etc. Developing an effective exercise regimen does not take equipment or even very much time. A few minutes every day performing strengthening exercises such as pelvic tilts, knee lifts, and others will make a big difference in the way your body carries the weight. Keep in mind that the main part of the body that supports the lower back is the abdominal muscles!
It's common for any type of lower back pain exercises to increase the pain as the muscles begin working differently. That's where the Back/Hip Freezie Wrap® and Back/Hip Inferno Wrap® come in handy. The Back/Hip Freezie Wrap® is good for pain relief deep into the muscle tissue. As the muscles that support the spine are retrained to work properly, the Back/Hip Inferno Wrap® can stimulate blood flow and oxygenation that promotes healing in the tissue.
Do your exercises as prescribed by your therapist, chiropractor, or healthcare provider to strengthen your lower back. Then add the benefits of MendMeShop® Therapeutic Wraps and see the incredible results.
Freezie Wrap® Cold Compression Therapy
To decrease inflammation of your muscle pull or other back injury doctor's recommend cold compression therapy. For an acute muscle strain, cold compression therapy within the first 48 - 72 hours and after any re-injury is important to limit the amount of damage done to your tissue. Cold compression therapy will relieve pain and swelling as needed and will reduce, or even eliminate, the need for NSAIDs and pain medications.
The Back/Hip Freezie Wrap® is the cold compression tool you need to treat your back pain in an effective and convenient way. It is so versatile it can be worn anywhere over your chest, back, or hip for treatment where you need it.
Cold Compression Therapy works by interrupting and slowing nerve and cell function in the injured area and reducing swelling that can block blood vessels. This is important because once blood vessels are blocked or damaged, they can no longer carry oxygenated blood through your soft tissue and
cells begin to break-down. Without cold compression therapy cellular break-down and tissue damage continues as the cells do not get the oxygen they need to survive. By limiting the amount of damage done to your tissue, you also limit the amount of healing that needs to occur. This is a very important step to get rid of your back pain faster!
The deep cooling effect provided by the Freezie Wrap® slows cell metabolism thereby reducing cellular break-down and tissue damage. Furthermore, because the cold wraps gently numb the nerves, the wraps also reduce pain!
The Freezie Wrap® uses a supercharged cooling gel pack, that chills in the fridge, not in the freezer like ice or other freezer packs, giving you deep cold therapy without the risk of 'cold burns' or cryoburn.
Once the inflammation of your back injury has been reduced, nourishing and strengthening the muscle tissue and surrounding area is recommended. Using Blood Flow Stimulation Therapy™ will speed your recovery and heal your muscle fibers and other soft tissue more completely. Talk to your doctor or physical therapist to find out which exercises are appropriate for your situation.
Inferno Wrap® Blood Flow Stimulation Therapy™
After severe inflammation and swelling is reduced you can begin to treat your back with Blood Flow Stimulation Therapy™ (BFST®). BFST® increases the amount of blood that flows naturally to your tendon and muscle fibers to nourish your soft tissue which speeds healing.
When you rest your back and stop moving around because it hurts, the natural blood flow is reduced, limiting your body's ability to heal itself.
By treating your back with BFST® you can increase your body's blood supply to the muscle fibers and soft tissue and increase your body's natural healing power.
The Inferno Wrap® is the tool you need to treat your sore back because not only does it speeds healing, it relaxes all you back muscles. With BFST®, tissues are safely and gently stimulated. Your body responds with a rapid increase in blood flow to the area, increasing the supply of oxygen and nutrients to injured tissue cells to promote healing and loosen the tissue. Our Back/Hip Inferno Wrap® provides effective, non-invasive, non-addictive pain relief and healing with no side effects.
In addition, the improved blood flow whisks away dead cells and toxins that have built up from the damaged tissue caused by your back injury, further reducing tightness and pain. When you stop moving your back due to pain, your muscles and other tissue can become weaker and dead cells and toxins in the area can cause further tissue deterioration - this can lead to atrophy (muscle weakness and/or deterioration). By clearing the area of toxins and increasing the amount of oxygen and nutrients to your tissue, the risk of atrophy is greatly reduced. Keeping your muscle tissue as healthy as possible throughout the healing process will allow you to improve muscle strength again once your pain has gone and your back has healed.
With these easy-to-use, home therapies, cold compression and BFST®, you will notice significantly reduced pain and an incredible improvement in your back pain.
During your recovery, you may have to modify and/or eliminate any activities that cause pain or discomfort in your back until your pain and inflammation settle. The more diligent you are with your treatment and rehabilitation, the faster you will see successful results!
Please be aware that this information is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider before starting any new treatment or with any questions you may have regarding a medical condition.