Low Back Pain? You may feel like resting, but moving is good for your back. Exercises for lower back pain can strengthen the back, stomach, and leg muscles. They help support your spine, relieving back pain. Always ask your health care professional before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful.
What is Low Back Pain?
Low back pain has many terms and definitions. According to the European Guidelines for prevention of low back pain, low back pain is defined as “pain and discomfort, localized above the inferior gluteal folds and below the costal margin, with/without pain in the leg”. According to S.Kinkade, which resembles the European guidelines is that low back pain is “pain that occurs posteriorly in the region between the proximal thighs and the lower rib margin”. The most common form of low back pain is called “non-specific low back pain” and is defined as “low back pain not attributed to recognizable, known specific pathology”
The primary goal of instructions:
• the patient feels competent and safe in performing different movements
• the patient feels the exercises are positive (emotionally, physically, and cognitively) and links movement with positive thoughts
• the patient develops skills to respond to pain during movement
• the patient does not focus on structural changes as a cause of pain
• the patient takes ownership of his/her own training
Safety of Low Back Pain Exercise
• the patient is not instructed in the one ‘correct’ way to perform the exercises
• the concepts of ‘stability’ and ‘instability’ are not mentioned.
• the patient is introduced to a repertoire of ways to move, achieving trust and confidence in back movements by trying out different ways of doing the exercises that allow the brain to connect motion to experiences other than pain.
Top 3 Exercise for Low Back Pain
Total Time: 1 hour
TIP : Avoid Toe Touches
Exercise is good for low back pain, but not all of them. Sometimes you might feel some pain during exercise, but if these pain don’t go away, STOP doing it！
Step 1 : Partial Crunches
This exercise could help to strengthen your abs muscle and back. Your abs help to whole your core together and act like invisible lumbar support for your low back. When doing this exercise, do note that you have to constantly hold your core together, back flat on the floor, legs as well. Stabilize your body then slowly raise your upper body.
Step 2 : Pelvic Tilt
Pelvic tilt for low back pain is that it helps to stretch apart your lower back stiff muscles. You do this by tucking in your belly and flatten your back on the bed. Do it for 30 times, remember not to go too far.
Step 3 : Lumbar Rotation
This exercise helps to relax your low back diagonally, start by lying flat. Then bend both legs keeping them together. Spread open both of your arms wide to hold your upper body. Drop your both knees to a side then back to the other side, that’s why we call it as rotations. This actually warms up your lower back and makes it flexible.
Bonus : Pelvic Rocking
Pelvic rocking sound like pelvic tilt, but it’s different. Well, it might seems similar in some way. The way you do pelvic tilt is from front to back tilting, on the bed. For pelvic rocking, you do it by sitting down, then rock sideways, left to right. Do it for 30 times as well to loosen your lower back muscle to get you ready for the day!
Estimated Cost: 5 MYR
- Exercise Band
- Exercise Mat