Between long hours at the office, sitting in traffic, and all that time spent hunched over a computer or steering wheel, it’s no wonder so many of us suffer from back pain. When our backs hurt, it’s hard to focus on anything else. And as if the aching wasn’t enough to make life difficult, lower back pain can also limit our exercise options. Learn more about some workouts that will help alleviate your back pain!
If you suffer from lower back pain, you’re not alone. In fact, it’s one of the most common complaints among adults. The good news is that there are certain exercises you can do to help alleviate the pain.
Here are some workouts that will help lower back pain:
Pilates is a great workout for strengthening the core muscles, which can help support the back. There are many different Pilates exercises you can do, so it’s important to consult with a certified instructor to make sure you’re doing them correctly.
Yoga is another great option for those suffering from lower back pain. Like Pilates, yoga helps to strengthen the core muscles and improve flexibility. There are many different yoga poses that can help relieve back pain, so again, it’s important to consult with a certified instructor before getting started.
- Strength Training
Strength training is important for overall health, but it can also be beneficial for those suffering from lower back pain. Strengthening the muscles in the back can help take some of the pressure off of the spine and alleviate pain. Consult with a personal trainer or physical therapist to design a strength-training program that’s right for you.
What Causes Back Pain?
There are a number of things that can cause back pain, but one of the most common is a sedentary lifestyle. When you don’t move around enough, the muscles in your back can start to weaken and lose their tone. This can lead to pain when you try to do activities that require more mobility, like bending over or lifting something heavy.
Another common cause of back pain is bad posture. If you sit or stand with poor posture, it puts extra strain on your back muscles and can lead to pain. Poor posture can also be caused by weak abdominal muscles, so strengthening these muscles can help improve your posture and reduce back pain.
Finally, another cause of back pain is simply aging. As we get older, our disks start to deteriorate and we lose some of the cushioning between our vertebrae. This can result in pain, especially when we put pressure on our spine by sitting or standing for long periods of time.
The Link Between the Low Back and Upper Body Pain
If you’re like most people, you probably think of your back as one entity. But it’s actually made up of many different muscles, ligaments, and bones that work together to support your body. When one of these components is out of alignment or becomes weak, it can lead to pain in other parts of the back or even in other areas of the body.
For example, upper back pain is often caused by tightness in the shoulders and neck. This can be due to poor posture, repetitive motions (such as typing or texting), or muscle imbalances. When the muscles in the upper back are tight, they can pull on the lower back and cause pain.
Similarly, weakness in the core muscles (the abdominal and low-back muscles) can lead to instability in the spine and pain in the lower back. This is why exercises that strengthen the core are often recommended for people with lower-back pain.
So if you’re experiencing upper-body pain, it may be worth looking at your lower back to see if there’s an imbalance or dysfunction that needs to be addressed. And vice versa: if you have lower-back pain, pay attention to your posture and any tightness or weakness you may have in your shoulders and neck. Addressing these issues can help relieve pain throughout your whole body.
Strategies to Help with Lower Back Pain
There are a number of strategies that can help with lower back pain. First, it is important to identify the source of the pain. If the pain is due to muscle strain, then gentle stretching and strengthening exercises may be helpful. If the pain is due to a herniated disc or other spinal condition, then more specific exercises may be needed to target the affected area.
Second, it is important to focus on good posture and alignment. This includes maintaining a neutral spine position when sitting, standing, and moving. It may also be helpful to wear supportive shoes and avoid high heels or other shoes that can exacerbate back pain.
Third, it is important to manage stress levels. Stress can contribute to muscle tension and make existing back pain worse. Relaxation techniques such as yoga or meditation can be helpful in managing stress levels.
Fourth, regular massage can help improve circulation and relax tight muscles that may be contributing to back pain. Massage therapy can be done at home using a foam roller or tennis ball, or by visiting a professional massage therapist.
Finally, heat or ice therapy may also be helpful in relieving lower back pain. Heat therapy can increase blood flow and help relax muscles, while ice therapy can reduce swelling and inflammation.