Relieving Low Back Pain with Exercise: GMG Health and Wellness – A Comprehensive Exercise Guide for Low Back Pain
Are you tired of struggling with low back pain? Do you find yourself reaching for painkillers more often than not? If so, you’re not alone. Low back pain is a common condition that affects millions of people worldwide. Fortunately, exercise is an effective way to manage and prevent low back pain (correct type of exercises). In this article, we’ll provide a comprehensive guide on how to relieve low back pain with exercise, so you can start feeling better today.
Why Exercise is Important for Low Back Pain
Low back pain can be caused by a variety of factors, including poor posture, weak muscles, repetitive type work and injury. Exercise can help address many of these factors by improving posture, strengthening muscles, promoting healing and preventing the pain from coming back. Additionally, regular exercise has been shown to reduce inflammation and increase endorphins, which are natural painkillers produced by the body.
Before starting any exercise program, it’s important to consult with your physiotherapist. GMG Health and Wellness physiotherapists can help to determine what type of exercise is appropriate for the specific condition and level of fitness.
Types of Exercise for Low Back Pain
There are several types of exercise that can be beneficial for low back pain, including:
- Aerobic Exercise: This type of exercise, such as walking, cycling, or swimming, can help improve cardiovascular health and promote weight loss. This can help reduce stress on the low back and improve overall fitness.
- Strength Training: Building strength in the muscles that support the low back, such as the core and glutes, can help reduce the risk of injury and improve posture. Strength training can include bodyweight exercises, resistance bands, or weights.
- Flexibility Training: Stretching can help improve flexibility and range of motion, which can reduce the risk of injury and improve posture. Yoga and Pilates are both excellent options for low back pain.
Exercises for Low Back Pain
Here are some specific exercises that can be helpful for low back pain:
- Cat-Cow Stretch: Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your back, tucking your chin to your chest and bringing your tailbone towards your knees. Repeat for several breaths.
- Bird Dog: Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Extend your right arm and left leg, keeping them parallel to the floor. Hold for a few breaths, then switch sides.
- Glute Bridge: Lie on your back with your knees bent and your feet flat on the floor. Engage your glutes and lift your hips towards the ceiling, keeping your shoulders and feet on the floor. Hold for a few breaths, then lower back down.
- Child’s Pose: Start on your hands and knees, then sit back on your heels and stretch your arms forward. Relax your head and neck and hold for several breaths.
- Wall Sit: Stand with your back against a wall and slide down until your thighs are parallel to the floor. Hold for several breaths, then stand back up.
Remember to start slowly and gradually increase the intensity and duration of your exercises. If you experience any pain or discomfort, stop immediately and consult with your doctor or healthcare professional.
Other Tips for Managing Low Back Pain
In addition to exercise, there are several other things you can do to manage low back pain, including:
*Prior doing any of the exercises please consult health care provider *