I have lower back pain. Are there any exercises that I should avoid?
I do the treadmill for 30 min, and the stair climber for 20 min, and sometimes the elliptic trainer. I also do weight circuit. I am just wondering if there are things that I really need to avoid. Ohh, I have been to the Doc, 3 times. Its not like I am in pain 24-7. Mostly when I lay down and than get up. Never when I am exercising or sitting.
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yeah!! any that cause pain!! seriously!! you need a diagnosis for your back to determine the RIGHT exercises;; again, until then, no pain;; you don’t know if it’s a muscle, bone, or a "something else" injury, therefore you need it diagnosed!!!
October 6th, 2009 at 1:21 amwhen you get up out of bed, you HAVE to follow these precautions & you will get up without pain!! I PROMISE, but it takes time to learn::
you need to sit @ the edge of the bed, gently tighten your abdomials (like someone’s gonna sucker punch you, or tickle you…NOT like putting tight pants on), THEN, while keeping them tight, breathe OUT, swiftly lie on your side, shoulder & all;; relax there for a minute with your head on the pillow;; THEN, tighten your lower abdomen again & roll to your back, breathing OUT;; same procedure for moving around in bed & for getting out too!! trust me, I DO know what I am talking about;; it’s not a "trick";; it works, but you just have to practice to get it right!! stabilization, support, & NOT holding your breath are the keys!! good luck!!
Make sure you work your core muscles!! Weak deep abdominal muscles and back muscles very often lead to back pain or injury. Try looking up some exercises for Transverse Abdominis (it’s the deepest of your abdominal muscles and isn’t necessarily strengthened by crunches and sit-ups, it is, however, THE most important ab in terms of stabilizing your low back). Also do kegel exercises, they are another often forgotten core muscle.
Hope this helps a bit, good luck.
Also: avoid any twisting motions in your back, especially with weights! These put uneven stresses through relatively weak parts of your vertebrae. Try to keep you back in neutral as much as possible (keep the normal curve of your spine). And tighten your core muscles/abs whenever you bend forward or lift anything.
October 6th, 2009 at 1:21 am