In days gone by, medical experts used to prescribe bed rest for back pain in addition to other chronic pain conditions. However, studies have made the finding that people who exercise and stay flexible are able to manage their pain much better as opposed to those who don’t.
Exercise is responsible for improving your pain threshold. With pain that you experience on a chronic basis, your pain threshold drops. This means that it takes less pain in order to make you feel more uncomfortable. With cardiovascular, strengthening as well as flexibility exercise, it is possible to improve that pain threshold.
The personal trainer’s wisdom about pain management
Lower back pain is one of these chronic types of pain. Unfortunately, it is a type of chronic pain that is experienced by all kinds of people – and it’s more common than you think. People such as athletes and fitness fanatics to people who don’t do any physical activity – whatsoever – are all prone to lower-back pain.
Most adults will have to deal with this kind of pain at some point in their lives. So, this begs the question: when you experience this type of pain, when should you head on off to the gym and when should you rather skip the gym and go straight to the physio or medical specialist?
Exercises for lower back pain, stretches, foam rolling as well as a few other simple strategies may be all you need to do in order to have less pain. Get your personal trainer to teach you how to do the following exercises – with good form – so that you can manage chronic pain.
Exercises to help alleviate lower back pain
The pelvic tilt exercise can relieve tight back muscles and make sure that these remain flexible. Here’s how to perform this lower back exercise which enhances flexibility in this part of your body:
- Lie with your back on the floor. Bend your knees bent and keep your feet flat. Make sure that your arms remain by your sides.
- Gently arch your lower back and push your stomach out.
- Hold for five seconds and then relax.
- Flatten your back and pull in your belly button towards the floor.
- Hold for five seconds and then relax.
- Increase the number of repetitions daily and build up to 30.
Lying lateral leg lifts
These exercises work your hip abductors which support your pelvis. In addition, these muscles can help to reduce strain on your back. Making sure that these muscles are kept strong is essential as these help you to maintain your balance. If these muscles are weak, this can affect mobility.
To do lying lateral leg lifts:
- Lie on one of your sides with your legs together.
- Keep your lower leg slightly bent.
- Draw your belly button into your spine in order to engage your core muscles.
- Raise your top leg about 18 inches off your lower leg. Keep it straight as well as extended.
- Hold the position for two seconds.
- Perform this exercise 10 times.
- Turn onto your other side and repeat by lifting your other leg.
- Perform three sets on each side.
A person requires back extensors which are strong in order to maintain good posture. These muscles are along either side of your spine. If you back extensors are weak, this can reduce spinal and pelvic support. However, performing an exercise called a “Superman” can assist.
To perform a Superman:
- Lie face down on the floor. Extend both of your arms to the front of your body. Keep your legs stretched as well as flat on the floor.
- Lift both of your hands as well as your feet. Aim to create a gap of about six inches between them as well as the floor.
- Attempt to pull in your belly button. Lift it off the floor to engage your core muscles.
- Keep the head straight and look at the floor to avoid neck injury.
- Extend your hands and feet outward as far as you can.
- Maintain the position for two seconds.
- Return to your starting position.
- Repeat a total of 10 times.
Executing these exercises in order to work the core muscles can assist with preventing injury, increasing stability as well as improving flexibility. People who suffer from lower back pain should also pay attention to their general posture as well as the manner in which they carry heavy objects in order to identify movements that may be responsible. Anyone who experiences severe lower back pain or if this discomfort does not go away with gentle stretches and exercise should make an appointment with a physio.
If you want to discover more about combatting pain – like a personal trainer – you really need to do a personal training course like the ones on offer at our fitness college. Follow this link for more information.