The 7 Exercises for Lower Back Pain
The back brace for lower back pain is a great tool to help you see quick results. However, at the end of the day, incorrect posture and bad habits are the sources of lower back pain.
Therefore, we also recommend some exercise for you during the recovery process. Combing our back belt and proper exercise, you will see a better result from it.
Scientific research shows:
※ If you have low back pain caused by sitting for a long time, bending over to work for a long time, or lifting heavy objects, as long as you follow the movement requirements and daily posture requirements, more than 95% of low back pain patients will get better within a period of time.
However, in the following cases of low back pain, you must consult a professional before starting the exercise:
✘ Lower back pain occurred for the first time, and it did not improve 10 days after the onset;
✘ Severe pain in the leg below the knee, weakness, numbness or needle tingling in the feet or toes;
✘ Lower back pain is caused by a recent severe accident;
✘ After a series of recent severe back pain episodes, bladder problems also occurred;
✘ I feel uncomfortable in other places while having back pain.
Excluding these special circumstances, let’s take a look at the actions.
【Exercise 1- Prone】
It is mainly used for relief measures when acute back pain occurs.
Lie on your stomach with your arms at your sides. Turn your head to the side, take a deep breath and completely relax the muscles of your body for 2-3 minutes. It is difficult to relieve the pain if you cannot relax.
Usually 6-8 groups per day, about once every two hours, this is the preparatory exercise for exercise 2.
【Exercise 2-Prone Stretching Exercise】
It is mainly used for relief measures when acute back pain occurs. It can only be done after exercise 1.
Maintain a prone position, place your elbows directly under your shoulders, and support your upper body with your arms. Take a few deep breaths and try to relax your lower back muscles.
Maintain the posture for 2-3 minutes at a time, once every two hours.
If you feel uncomfortable, increase the distance between your elbows or add a pillow to your chest and wait for relief.
【Exercise 3-Prone Stretching Exercise】
It is used for relieving measures when acute back pain occurs. Before this action, practice 1 and 2 must be done.
Lie on your stomach and face forward, put your hands under your shoulders, straighten your arms, try to prop up your upper body, pay attention to completely relax your hips, buttocks, and legs, and extend your back as much as possible. Hold for 1-2s to return to the starting position and continue to straighten, increasing the extent of extension as much as possible.
Each group practice 10 times, practice 6-8 groups every day.
【Exercise 4- Standing Stretching Exercise】
If there is no condition to lie down when low back pain occurs, this exercise can be used instead of exercise 3. In addition, this exercise can also be used to prevent the occurrence of pain after full recovery.
Stand straight with your feet apart, place your hands on the back of your waist, keep your four fingers close to both sides of your spine, use your hands as a fulcrum, and bend your trunk as far back as possible.
【Exercise 5-Lying and bending exercise】
Used to relieve stiffness caused by lower back injuries after the acute phase.
Lie flat on the bed with your legs bent so that your knees slowly approach your chest. Hold the position for 1-2s, then return your legs to the starting position.
Each group only repeats 5-6 times, 3-4 groups a day, after the exercise, you can do another set of "exercise 3" to maintain the lumbar curvature.
【Exercise 6-Seated Bending Exercise】
Used to relieve stiffness caused by lower back injuries after the acute phase. You should start after "Exercise 5" for a week.
Sit on the edge of the chair smoothly. Separate your legs as far as possible. Put your hands flat on your legs. Bend down and grab your ankles with your hands or touch the ground next to your feet, and bend further down to the maximum.
Do only 5-6 times in each group, 3-4 groups a day, you must do "Exercise 3" after the exercise.
【Exercise 7-Standing Bending Exercise】
Used to relieve stiffness caused by lower back injuries after the acute phase. Please do "Exercise 6" for two weeks before starting.
Stand up straight with your feet apart, arms at your sides, bend forward, and extend your hands down as far as your body can bear, and gradually increase the range.
Each group only needs to do 5-6 times, 1-2 groups a day, and "exercise 3" must be done after practice.
If there is no response or improvement following the above methods, there are two possible reasons:
1. Unilateral pain.
If the pain on one side is more obvious, you can try to adjust the position like this:
Lie on your stomach, twist your buttocks to the less painful side about 7-10cm, keep this position and start "Exercise 2", and rest for 3-5 minutes after the end, do exercise 3 also tilt your hips to the painless side . Later, you may find that the two sides have become more even, and you can continue.
2. The pelvis may be unstable during "Exercise 3".
Measures can be taken by another person pressing your lower back or using a belt to secure your waist.
Again, movement is a way to relieve symptoms, but in most cases, posture maintenance is the root cause of pain.
The back brace for lower back pain could facilitate the recovery process but bad habits and improper posture needed to be fixed for the long term.