Exercises to strengthen your back so you can bend down safely and avoid lower back pain!
Lower back pain exercises to strengthen your back can help you to avoid episodes such as the one I suffered by simply bending down to get dressed!
That’s all it took – I was getting dressed and bent down to put my trousers on, and couldn’t straighten up. It was agony, indescribable lower back pain. Worse, I was in the bathroom, and the phone in my home office seemed a million miles away. I could have joined Monty Python’s ‘Ministry of Silly Walks‘ in my attempts to reach it, only there wasn’t anything funny about my predicament at the time. The lower back pain I had caused was pure agony and it probably could have been avoided if only I had done my daily lower back pain exercises.
It resulted in calling my husband and asking him to come home from work in the middle of the day so he could let the ambulance personnel in – and a visit to A&E, followed by a long wait so several hours, and a prescription for morphine to which I had an adverse reaction. The diagnosis was soft tissue damage, all from just bending down! The area swelled and the lower back pain lingered for several weeks.
Since that time, every time I pull my back (less and less frequently), I do the following lower back pain exercises:
- Lay on a yoga mat and do some back strengthening Pilates exercises aimed at relaxing the spasm.
- As soon as I can, I go for a 3km walk (30-40′ mins) at a comfortable rate, on a plain (do not attempt hills at this stage). Repeat twice daily.
- Once your pain has been alleviated, work on strengthening your core with core stability and strengthening exercises.
When I am in the mindset, I do these lower back pain exercises daily, as a preventative measure to avoid my pulling my back by strengthening it.
See Ange’s 30 Minutes Lower Back Pain Exercises
If you manage to slip your disc, or suffer from other lower back pain conditions such as idiopathic scoliosis, sciatica, malalignments of joints, spondyloarthrosis, spinal stenosis, etc., where light exercise doesn’t treat the condition, check out our 3D traction devices for ‘traction on the move’ for a rapid return to work and sports.