Use Low Back Pain Exercises to Alleviate Minor Back Pain Symptoms

Low back pain exercises are often helpful in alleviating lower back pain since the majority of cases are due to muscle strain. About 65 million Americans suffer from back pain every year and 80-90% of people experience back pain at some time during their life. If the condition is mild it usually resolves in two to three weeks. Bed rest is not recommended for long periods since sore muscles may stiffen up and the pain worsens.

Until recently, doctors recommended elaborate programs of bed rest, traction, or therapeutic exercises for acute low back pain. Not anymore. Careful studies show that none of these programs help. The best plan is to use low back pain exercises to help you return to normal activities as soon as possible. Don’t try to do special back exercises while you are in the throes of pain, but don’t stay in bed any longer than you have to either. In fact, gentle activity can help you walk away from pain. Above all, use common sense. Avoid prolonged sitting, heavy lifting, and repetitive bending and twisting motions. Be as active as your pain will allow, but don’t push too hard; you may not need strict bed rest, but you certainly won’t benefit from forcing yourself to be up and around in the face of pain. When you rest, lie on a firm surface such as a good mattress, a mattress with a bedboard under it, or the floor. When you sit, select a chair with good low back support. As you improve, spend less time resting, more time standing and walking. Include low back pain exercises as soon as you are able, to help speed recovery.

Low Back Pain

In the early stages you can try using a heating pad on a low or medium setting, or a warm shower, for 15 to 20 minutes every 2 to 3 hours. Heat, especially moist heat, helps to relax stiff muscles.  Ice packs reduce inflammation and swelling which also reduces pain. Apply them  for 10 to 15 minutes every 2 to 3 hours. There is not strong evidence that either heat or ice will help, but it is worth trying. Anti-inflammatory medications are also useful. Over-the-counter pain relievers should be taken according to label directions. Don’t wait until the pain starts up before taking the next recommended dose. Begin low back pain exercises as soon as the pain permits.

More severe cases of back pain may require medical attention. If you have experienced recent trauma that has resulted in intense pain then obviously that should be attended by a physician. Other criteria include:

• History of chronic illness
• Radiation of pain down a leg
• Constant pain that is not affected by motion
• Pain that increases at night or when lying down
• Numbness or loss of sensation
• Weakness or loss of muscular strength
• Constant pain that is not affected by motion
• Impaired bowel or bladder control
• Intense stabbing pain when moving a certain way

These may be indications of more severe lower back pain. You should definitely have a physician examine you to rule out a more serious problem. Having said that, not all causes of back pain can be diagnosed even with multiple tests and advanced imaging such as MRI.

Low back pain exercises are not only useful for lower back pain management but also can be used as prevention. If  you are engaged in work or activities that stress your back you may benefit from performing low back pain exercises on a regular basis. Check out the free paperback book 7 Day Back Pain Cure

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