Lower back relief as well as lower back exercise are very frequent internet searches. Why? Because many people suffer from pain in this area. This article discusses some of the reasons for and some ways to protect yourself against back pain.
What’s the Cause and Solution?
There are two sides to the coin called back pain, two main causes. One cause is simply the amount of wear and tear the back goes through on a regular basis. Sitting or standing, the back is under constant and pressure. If you then add overuse to the mix, it’s amazing to me that more people aren’t troubled by back pain! Lack of lower back exercise is the second main cause. Of course, there may be a medical reason for your back pain, but in this article we are only addressing the two causes you can realistically do something to avoid.
What can you do to avoid the first cause? You can reduce the wear and tear on your back by placing less pressure on it and using it properly. This means paying more attention to your posture! This is critical when you are sitting, standing or lifting. When standing there should be a natural curve forward in your back. It’s also important to wear shoes with good arch support. Lower back exercise will help with maintaining the proper curve, but if this doesn’t come natural to you, you will have to make a conscious effort to do this for a while. When sitting, a good ergonomic chair is your best friend! Most importantly, your chair should provide ample support for your back, to prevent it from curve outward (i.e., the wrong way). When lifting, it’s critical to NOT bend at your waist. Not bending at the waist forces your legs to do the lifting, rather than putting the strain on your back! Addressing the second main cause is simple… get more lower back exercise! These exercises will help you stretch and strengthen your back muscles, which can help with existing pain and help prevent future issues.
What Type of Exercises Work Best?
Both strengthening and stretching are critical to avoiding back injuries. Let’s address the strengthening issue first.
There are quite a few exercises that work best with free weights or health club type machines or equipment. I personally prefer to workout at home, mostly without weights. However, I know that some of you still insist on going to the gym, so here are a few select lower back exercises you can ask about at the health club the next time you’re there:
- Deadlift
- Machine Back Extensions
- Exercise Ball Lower Back Extensions
There are others that draw on the lower back to a degree, but these target the lower back almost exclusively. Therefore, it is important to start of with little to no weight when doing the first two exercises.
With respect to stretching, there are a number of basic and fad stretches you can do out there, but the best method I’ve found is centuries old! This method is called yoga. As far as I’m concerned, it is the best lower back exercise out there! Put simply, the series of poses tht make up yoga safely stretch, not only the lower back and other the rest of your muscles, but it also stretches your ligaments and tendons as well. New students have reported increases in flexibility of more than 35% in as little as eight weeks!
I am not a doctor, but these exercises have made a world of difference for me…
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