Back pain: Three exercises you must AVOID if you have lower back pain

George Morris Physio Wigan


Back pain: Three exercises you must AVOID if you have lower back pain

BACK PAIN can be relieved by exercising and stretching to strengthen the back muscles and increase flexibility. But how can you be sure exercising won’t cause further damage? Avoid these three exercises if you suffer from lower back pain.

Back pain is a common condition, affecting one in three people each year in the UK, according to private healthcare provider Bupa. Lower back pain, or lumbago, is particularly common, although it can be felt anywhere along the spine. Back pain may last days, weeks or months, depending on the severity and cause of the problem, but recovery can be sped up by keeping the back strong and healthy. One way to achieve this is to keep active and exercise the back, in order to strengthen the muscles and keep them flexible.

However, it’s important to take care when exercising and stretching, as doing the wrong kinds of exercises can make back pain worse.

“Exercise is good for low back pain - but not all exercises are beneficial,” said medical website webmd.

“Any mild discomfort felt at the start of exercises should disappear as muscles become stronger. But if pain is more than mild and lasts more than 15 minutes during exercise, patients should stop exercising and contact a physio.

If you have back pain, make sure you avoid these three exercises and stretches so you don’t make the condition worse:

Toe Touches

Standing toe touches, where you lean over to touch your toes while standing up, put greater stress on the discs and ligaments in the spine.

Toe touches can also overstretch lower back muscles and hamstrings.

Sit-ups

People usually do sit-ups to strengthen the core and abdominal muscles, but many people tend to use the muscles in the hips when doing sit-ups instead.

This can aggravate lower back pain while also putting a lot of pressure on the discs in the the spine.

Leg lifts

Like sit-ups, people often do leg lifts as a way to strengthen the core and abdominal muscles.

Leg lifts involve lying on your back and lifting both legs into the air at the same time, but doing this is very demanding on your core and, if weak, can make back pain worse.

Instead, you could try lifting one leg at a time, while keeping the other leg bent at the knee with the foot flat on the ground.

“Stay as active as possible and try to continue your daily activities – this is one of the most important things you can do, as resting for long periods is likely to make the pain worse,” said the NHS.

“Not only is exercise great for your overall health, it may help to reduce back pain and prevent it coming back,” added Bupa. Walking, Rowing and swimming are highly recommended for lower back problems

0 0
Feed