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Lower Back Pain? Don't Do These Three Exercises

If you're suffering from back pain, you've got lots of company. Almost half the adult population will suffer from one form of back pain during their lifetime. Most adults experience lower back pain, and rarely do they know the cause. Lower backs seem to be an unfortunate magnet for pain and nagging problems that can last for years and affect quality of life.

Most people have tried some form of exercise to ease their back problems. Exercise is a tried and true strategy for many problems, both physical and mental. However, people with back problems need to be especially cautious in choosing the proper exercises, lest they worsen their back condition. Let's take a closer look at some back exercises that will help - and potentially hurt - your back.

Three Exercise Movements That Help Reduce Lower Back Pain

1. Swimming: Swimming is one of the best exercises to help loosen and stretch your lower back. Further, swimming is an excellent cardio workout with no impact, pounding, or bouncing. Start slowly with just a few laps, and work your way up to 20 laps. Not only is swimming good for your back, it's one of the best workouts for your heart and lungs.

2. Partial Curl: This exercise is very good for both your back and abs, and it's simple to perform. Lie on the floor or a mat with your knees bent and your feet completely on the floor. Now, push your lower back into the floor and curl up, with your arms stretched in front of you, until your shoulders are off the ground. Hold for five seconds and release. Try doing 3 sets of 10. The partial curl will tighten your core muscles, strengthen your lower back, and flatten your abs.

3. Hamstring/Lower Back Stretch: This one is also easy to do. Lie on the floor with your left leg flat and your right leg bent at the knee. Now, lift your right leg and straighten it, locking your fingers behind your thigh (or calf if you're more flexible). Hold for 10 seconds and repeat with the left leg. You'll feel the stretch in your hamstring and lower back. For an advanced stretch, lift both legs straight up and hold the back of each leg, one hand on each leg. This stretch will really loosen your back, but be careful to start slowly and gently and work your way up as your back is gradually stretched.

Don't Do These Three!

1. Sit Ups With Legs Straight: I see people doing this at the health club all the time. Doing sit ups with legs straight is just about the worst thing to do to your lower back, short of improperly lifting a heavy object. The partial curl, as desribed above, is so much more effective for your abs anyway.

2. Hip/Oblique Twists: Also known as trunk twists, this is an exercise that's not good for people with back pain. Normally this movement is done in a herky jerky fashion, which twists the core and spine and can result in injury. There are much better exercises for your obliques.

3. Running Outdoors On Concrete: If you're a runner, it's probably difficult for you to avoid running on concrete. But if you've got back problems, be aware that running on concrete gives your back a real pounding. Try running indoors on a high quality treadmill, or at least on asphalt if you run outside. Asphalt has a bit more give and isn't as tough on your back, knees, and ankles.

If you suffer from back pain, it's extremely important to add stretching and safe, low impact cardio exercise to your regimen. Be careful to avoid exercises that can potentially worsen your condition or cause a relapse. Remember, a little preventive maintenance and common sense goes a long way!

Article Source: http://www.uberarticles.com/articles

If you suffer from lower back pain, there are specific strategies you can use, on your own, to ease your pain. For more information, recommendations, and simple strategies to resolve your back problems, be sure to visit our site dedicated to eliminating lower back pain. Click here for other unique back pain articles.

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