How to avoid hurting your back when bending down
Lower back pain exercises to strengthen your core 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 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. It was pure agony and could have been avoided if only I had only done my daily lower back pain exercises.
Hubby to the rescue!
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 pain lingered for several weeks.
Here’s the exercises!
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 work-outs daily, as a preventative measure to avoid my pulling my back by strengthening it.
Ange’s 30 Minutes Lower Back Pain Exercises
Mobile Spinal Traction Devices
If you manage to slip your disc, or suffer from other lumbar 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 spinal traction devices for ‘traction on the move’ for a rapid return to work and sports.
