Home Exercises For Lower Back Pain
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Home Exercises for Lower Back Pain

Lower-back pain or lumbago is one of the most common problems of today. According to epidemiological data of Western countries , 50-80 % of the general population at least once in their life has pain in the lower back, and the most exposed to injuries of this type are athletes because of stress which is the part of during sports activities. Of that approximately 5 % of men and 2.5 % of women have lower back pain or sciatica.

What is actually lower back pain?

The term back pain ( lumbago ), means feeling pain at rest or in motion in the lower lumbar spine. When we talk about sciatica; that pain is felt along one or both legs. If the pain is located in the lumbar part of the spine and leg, then we say that it is a lumboischialgia. In fact, low back pain and lumboischialgia do not represent any particular disease, they can be symptoms of different disease processes that are localized in the lower part of the spine .

What are the main causes?

The main reason for this is certainly the development of modern civilization. Lack of physical activity and sedentary lifestyle, some specific occupations, unfavorable posture in certain work processes, perpetuating a certain position at work, increased physical stress, various violations and a number of other factors may be external factors that contribute to low back pain.

How to threat and PREVENT lower back pain?

Long time, there was a belief that in the phase of acute lower back pain best thing to do is to lie and rest, but today this position is abandoned. Today many scientist advice that you should begin HOME EXERCISES immediately, primarily static exercise, muscle strengthening exercises such as abdominal.

When talking about some kind of algorithm, how to behave and what to do when you have lower back pain, we can say this:

Most a day or two, locally put to the painful area ice, at least two to three times a day, after the ice, the painful spot, massage with non-steroidal anti-rheumatic gel ( on the market today there are countless such preparations ). Orally take analgesics ( paracetamol is the most famous ).

Second, tell your doctor of general medicine about your pain, and he will give you exercises for the spine. This is the part where in my opinion, most of people make mistakes, both patients and some doctors! Doing the wrong exercises can even cause more damage to your spine than good!! You can read more about that on my page by following the link below.

If after 7-10 days symptoms do not disappear, contact the physicist, who will perform a comprehensive review and prescribe appropriate physical therapy.

Exercise for lower back pain??

Researches say that the effect of therapeutic exercise helps to reduce the pain and returns the normal function of the spine. Use of therapeutic exercise is considered the most economical treatment for the treatment of chronic back pain .

The aim of the exercises is related to the reduction of pain, increase supply tissues with oxygen and nutrients, improving muscle function, increase muscle strength and endurance, improve the performance of our movement during activities of daily living.

Therefore, it is necessary to exercise, or to strengthen the abdominal muscles, back muscles, and among them especially pay attention to their relaxation and relief, learn exercises for posture pelvis and learning breathing diaphragm .

You need to correct basic stance when sitting and standing. Poor posture of the spine, or poor posture generally affects physical and mental health, breathing, blood circulation, digestion, causing pain and reducing mobility of the back muscles and shoulders course.

Today's sedentary lifestyle is detrimental to the spine. Therefore, it is necessary to exercise, move around, because the application of therapeutic exercise can reduce and PREVENT the risk factors and the risk of re- occurrence of the problem, and where the person is taught in solving the symptoms and, last but not least, reduce the consumption of health care.


Street Talk

Yeah, modern lifestyle has a lot to do with out health problems. We do not stand up to answer the phone (as it is a mobile, wireless) and we do not stand up to switch TV channels ( as we have a remote, wireless)

Reply
  about 5 years ago

Yeas that's the problem right there.. i myself sometimes fell little pain in lower back..because of siting all day when im studying..ill be the first person to use my training plan :)

Reply
  about 5 years ago
Ivana4  

Nice article Marko! Your workout plan is great, will try it out! Think that prevention is weary important for all of us...!

Reply
  about 5 years ago

Ivana EVERY SINGLE PERSON should do thise exercises at least three times a week! Lets prevent, so we don t have to cure lower back pain!!

Reply
  about 5 years ago
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