Millions of Americans suffer from low back pain that prevents them from doing the things that they enjoy. Low back pain can also inhibit one's career. For those whose work is mostly physical, lower back pain limits range of motion and prevents workers from being able to lift heavy objects and go about their daily lives. For those whose work life consists of being mostly sedentary, like sitting in front of a computer or at meetings, those long hours of sitting can be pure torture. Exercise has been shown to help prevent and relieve lower back pain, but it must be approached cautiously and with common sense in order to prevent further damage.
Instructions
1. Not all back pain is the same. Some back pain is simply in the muscles (such as sprains or strains). Other back pain is caused by damage to the spine or the discs between the vertebrae. Other causes of back pain are neurological, lying in the spinal cord itself. Before trying to solve your back pain problems, you should talk to your doctor about what the cause(s) of your particular pain. Some pain may be temporary and once it heals, you can work on ways to prevent future injury.
2. Develop a plan. Talk to a fitness professional like a personal trainer. Many gyms employ personal trainers on their staff and consultation with these professionals may be covered as part of your gym membership. If you prefer, or if your physician recommends a physical therapist for your back treatment, talk to him or her about the exercise regimen that's best for you.
If you prefer to work out at home, the University of Michigan Health System website offers a number of calisthenics that can be done at home to help strengthen your back. According to the University of Michigan, walking, bicycling and swimming are all good exercises for people with lower back pain. Strength and aerobic training on machines is also acceptable so long as you don't overdo it.
3. Lose weight. Obesity is a culprit in lower back pain. The more weight you carry around in your middle, the more strain it puts on your back. Losing weight is one of the best things an individual can do to prevent back pain. Once you have identified exercises from above that you can do, you should try to exercise for at least 30 minutes, 3 times a week. Also, work new habits into your daily routine to burn more calories. Use the stairs instead of the elevator. Park your car a little farther back in the parking lot, or if possible, bicycle to work some days.
4. Build strength. Lifting weights is a great way to build strength. Just remember to talk to your doctor and make sure your back is ready for lifting before you do too much. Start with light weights. Most experts recommend that for building strength you do 3 sets of 10 repetitions of each exercise and slowly increase the amount of weight you lift over time. Always be sure to use proper lifting technique.
5. Build on your progress. Once you see the gains in strength and the weight loss--keep it up. Enlist a friend to be your workout partner, and you're more likely to stick with it your exercise programs
6. Modify your diet. This will help you lose weight faster. Remember that the way you lose weight is by burning more calories than you take in. You should strive to reduce sweets, fats refined carbs and excess alcohol. Also, you should eat more lean meats such as poultry or lean cuts of beef.
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