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Conquering the Pain Beast with Exercises for Lower Back Pain

When you have lower back pain it can feel as if you’re carrying around a beast that won’t let go. Sitting, twisting, bending and even walking can be difficult and as a result, it’s tempting to reduce the level of activity. Unfortunately that’s the worst thing you can do. The less you do the more it’s going to hurt. Think of it this way. When you aren’t doing anything to improve the pain, why would you expect it to improve? In other words, if you don’t to exercises for lower back pain, how are the muscles going to get stronger?

Lower back pain is the result of both emotional and physical factors. They are intertwined and can’t be separated. Exercises for lower back pain don’t just deal with muscles. They also deal with your mental state that makes you believe lack of exercise is the cure for back pain. Exercise can help you adjust your attitude, get some feel-good endorphins flowing and strengthen your back.

Of course, some lower back pain will need surgical correction if the result of degenerative disease for example. But even in that situation, exercise serves the same purpose. It can reduce the amount of back pain you are experiencing while waiting for surgery by strengthening the muscles. Getting your lower back muscles into good shape will also help you recover faster from the surgery. Exercise is just plain good for you whether you have back pain or not.

Exercises for lower back pain include a variety of exercises that include even aerobic conditioning. The lower back muscles and bones are just a subset of your overall muscular skeletal structure. Whatever you do for the lower back benefits the entire system, and it works the other way around too. The better shape your body is in overall, the better for your lower back. If you are out of shape or overweight, both conditions can contribute to lower back pain.

Following is a list of some exercises for lower back pain. You can do these exercises at home, but if you’re under the care of a doctor it’s important to show the physician the plan. The important thing is to do them regularly. You can’t do them for a few days and then quit and expect to see results. It may hurt at first, but if you stick with the program you’ll be amazed at how the pain beast begins to let go.

• Abdominal contractions
• Wall slides or squats
• Straight leg raises
• Alternating knee to chest
• Treadmill
• Stationary bike
• Balance ball arm and leg raises (lie on stomach)

There are others you can do too. You should start with 3 ten minute sessions a day and add time as your muscles get stronger. Exercises for lower back pain can scare the pain beast away so you can restore your lively step to your daily activities.

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The best exercises I’ve found for the back include the barbell bent row, the deadlift, the pelvic lift, the leg lift buttock tightener and the double leg lifts.   Though some of these exercises sound like they’re meant for bodybuilders or weightlifters, they are perfect for everyone.  You don’t have to use a heavy weight.  In fact, you can use a phone book if you want.  The main point is you need to make sure you include your back in a regular exercise routine if you want to avoid unnecessary sprains, pulls and tears.

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