exercise for lower back

by Nathan Wei, MD, FACP, FACR

Nathan Wei is a nationally known board-certified rheumatologist and author of the Second Opinion Arthritis Treatment Kit. It's available exclusively at this website... not available in stores.

Click here: Second Opinion Arthritis Treatment Kit

Two ! Always only do what your body allows you to do - work with your body, instead of making your body do the work. Stop as soon as you feel an ache or a quiver in any muscle - it is the body's signal that it has had enough. Doing more and more than what one's level of fitness can handle, can cause tightening of the muscle fibers and lead to shortening of the fibers. The end result ...a muscle spasm.

The third must, is to try to gently stretch the muscle fibers. This leads to flexibility. There are also three exercise requirements that must be addressed, first and second - are flexion and extension, work with the body's natural limitations.

Watch your breathing during exercise. Breathing carries oxygen into the bloodstream via the lungs. This then goes to muscle-cells to create energy for them to work. If there is no oxygen, no energy can be expended, and the waste by-products of energy combustion can not be taken away from the blood stream. This by-product is lactic acid, if there is tension in the muscle, blood can not flow through to take up lactic acid and the muscle becomes tight.

As an example, hold your breath and feel the body's rigidity. Breathe out and feel the relaxation. With each 'in' breath - the body contracts - with each out breath - the body relaxes. Shut your eyes and feel the difference between breathing in and then out.

This is the reason all exercises should be started with the 'out' breath as the body is then at its most relaxed state.

•Remember only to work to your body's comfort zone
•All exercises to be done 3 times each and for 3-7 seconds each
•Always do your exercise on the 'out' breath
•In-between each exercise, take a couple of breaths to relax the body
•Always flex before stretch

Back flexion:
Knees straight, bend forward as much as the body will allow, don't strain. This exercise works on the hamstrings and opens up the shoulder blades as well as working on stretching the lower back.

Calf stretch:
Place hands on a wall in front of you at shoulder height, arms straight, one leg out behind, keep your heel to the ground. While keeping that leg straight, bend into the wall taking weight on the bent support leg. Do this exercise on both legs. This works on stretching the calf muscles, also helps the ankle and hip alignment and ankle flexibility

Sit with legs stretched out in front of you. Hands on ground inside legs. On the out breath bend the body forwards from the waist, support yourself with your arms bent and hands on the ground. Hold for count of three and sit up – repeat three times. Try to keep your back and spine straight. You will feel the stretch in your back. The back muscle called the eractor spinae muscle is the one that is used – this muscle is the muscle that holds the spine erect

Crunch:
Lying on your back, bring your knees up to take the strain off your lower back, with your feet flat on the ground, place your hands behind your head with your elbows relaxed against the ground, bring your elbows forward using your hands to support your head. Roll your upper body forward as far as comfortable WITHOUT putting strain on your neck – use your stomach muscles to roll forward not your neck. Strengthens and tightens the abdominal muscles.

Trunk rotation stretch:
Lie on your back, again place your hands behind your head with your elbows to the ground, bring your knees up bent with your feet flat on the ground. Keeping your upper body flat on the ground and on the out breath let your legs fall to one side, your hips will rotate slightly, hold for a count of three then bring your knees back to the centre. Repeat the exercise by letting your legs fall to the opposite side. This is a useful exercise for lower back and hip stretch and mobility.

Hip and spine stretch:
Lying down, stretch your arms and feet away from the body as much as possible. Relax back to normal body position gently after each move. To stretch the spine and hips.

Besides stretching, you should seek out a physical therapist who can teach you some proper strengthening exercises for your core muscles. These are the muscles of the abdomen and low back. The stronger the core, the less pain you will have.

Finally, a low impact aerobic exercise program is very helpful. Walking with well-cushioned shoes is probably the simplest form of exercise. Avoid rowing machines and upright stationary bicycles.

Exercise for lower back