what excercise can help lower back muscles"to help with back PAIN"?
Question:
Answers:
First, you need to decrease the pain. Depending upon how long you have had the injury/problem would depend upon the advice I would give. Ice normally works well for recent injuries - use for 10 minutes every hour. If the problem is older than 7-10 days, try heat for 15-20 minutes. If in doubt, use ice as heat can sometimes make it worse (even though it feels good).
What sort of positions help to decrease your pain? Different back problems respond to different exercises. A really good website is www.mckenziemdt.org. You can also find a certified McKenzie therapist who can determine the cause of your back problem. This is a well researched technique which I use extensively with my back pain patients.
Once things start to calm down, I always use Pilates mat exercises, with modifications as necessary. These will work the core muscles in your lower abdomen. By getting these stronger, you can almost form a corset of muscular strength around the lower back. Pelvic floor exercises/Kegals can also be important, especially if you have had a baby or other pelvic floor problems.
A referal from your doctor to a good physical therapist should be able to determine the cause of your back problem and you will receive the correct advice to your problem.
Good luck!
Other Answers:
lie on back and slowly lift your back - one vertebra at a time off the ground (starting at your butt) and hold then slowly lower
s-l-o-w-l-y back to the ground. back strengthing exercise.
A regular stretching program strengthens the back and relieves pain.
See your chiropractor and he/she will most like advice "core" excersizes.
Source(s):
Personal experience.
Lot's of times lower back pain are irritated kidneys, usually from not drinking enough water. If you increase the water lots of times the pain will subside. Hope that helps!
Stand with your back up against the wall, and bend your knees, almost as if you're sitting in a chair. Try to push your lower back up against the wall, and hold that pose for as long as you can.relax for a minute, and try it again.
I've found this helps significantly with lower back pain.
curl up in a ball with your knees up and wrapp your arms around your knees( like a connon ball ) and roll back and forth onto your back. Just roll around for a bit and it should stretch out. If that doesn't do it, get on your hands and knees, and then lay your legs out straight. you should feel like a seal. now arc your back and try to look at the ceiling.
if it hurts for long see the dr,exercise don't help everything. i have my disc taken out because it fell on my spine
i have a back problem and one of the exercises i was told to use is called the cat.if you watch a cat after it has been sleeping when it gets up it goes through a series of stretches to warm up before it moves these include legs arms and spine done slowly they can help only if recommended by your doctor or chiropractor
you have to strengthen the abdominal muscles,the core muscles,alot of pilattes exercises seem to do that , the same type of exercises you do after having a baby ,the pelvic tilt etc, it works i have some major problems.when i start hurting really bad i go back to these , that were recommended by the physio therapist good-luck thats what she said to do first before goig back to her
Massage and the numerous other body work techniques can be very effective in treating low back pain. Yoga, practiced regularly and done properly, can be combined with meditation or imagery to both treat and prevent future episodes of low back pain.
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