Posts tagged: stretches for lower back pain

Lower Back Pain

There are many reasons that can cause

Lower Back Pain,

sometimes the pain comes suddenly after a person has had an accident or a fall or lifting something very heavy, in other cases may manifest when the spine slowly changes due to our process of aging.

There are other circumstances that may increase the risk for lower back pain.

The first is age, back pain is more common between 30 and 40.

Another factor is the physical condition. A person who has no physical fitness or does not exercise a lot, after being inactive for several days, is more likely to suffer painful back injuries than someone who exercises more often.

Diet is one aspect to take into account, a person who consumes a lot of calories and fat that also has an inactive lifestyle can become obese and cause stress to your back.

Diseases such as arthritis and other conditions such as pregnancy or kidney stones may also be responsible for back pain.

Changes that occur over 50. After age 50, every 10 years a quarter inch in height is lost. This is due to the cartilage that helps to support the spine weakens as we age causing bones to rub together resulting in back pain.

But perhaps one of the most important causes of lower back pain are occupational risk. People whose work involves heavy lifting or pushing objects, especially when doing your spine to twist or vibrate, are prone to back pain or injury. Other jobs such as desk jobs where people are inactive can also cause this pain, especially if they have poor posture or sit all day in an uncomfortable chair. There are ways to work around occupational back stress.

For people who have jobs that involve heavy lifting wearing a back brace will help and there are products that will lighten what you are lifting which will relieve the excess stress on your back.  Now if you have a  job where you are sitting for most of the day, it is important to make the most of your breaks and lunch time.  If it is difficult to get breaks or lunch, then use your health break as an opportunity to get some stretches in.  If your chair is uncomfortable,  extra support on you chair would help your lower back.  There are very good braces available for the chair. There are many things that cause or become contributing factors to lower back pain.

It is important to do stretches for lower back pain to prepare the back prior to any activity. It would also help to make stretching a morning ritual as soon as you get up to prepare for the day, but since there are many different illnesses that can cause lower back pain, it would be wise to see if there another back problem going on.  Also since we lose height as we age it is important to be sure there is not an underling health issue to do with your back such as osteoporosis.  Any back condition will need to be treated in order to prevent it from getting worse.  Then just keep in the back of your mind what you heard growing up, “Shoulders back and stand up straight” is advise that can last a lifetime.

Stretches for Lower Back Pain

Stretches for Lower Back Pain

are necessary if you have a sedentary lifestyle.  Because of this there is an increased the risk of back pain. Being physically active reduces the risk of back pain as long as there is not severe pain associated with it.  Also, if you experience pain, maintain the highest possible level of physical activity since this has been shown to shorten its duration and reduce the risk of recurrence.

Many people think that activity may be worse for those that are not sure you can always start off with stretches for lower back pain.  In healthy people, exercise is effective in reducing the risk of back pain appear.  Also, a sport, and especially swimming, is helpful in preventing back pain, although it is advisable to consult a physician before beginning any physical activity.

In those who suffer or have suffered back pain, a doctor must determine what specific exercises to do and with what intensity and rate of progression.  The exercise is contraindicated during the acute back pain, but when the pain is chronic, it is effective in preventing disability and improving the degree of mobility and autonomy.  Often simple stretches for lower back pain can will provide some relief.

It is advisable to have specialists to help with a program such as sports physicians, physical therapists, personal trainers, etc.  This way there will be a prescribed recommendation of physical activity adapted to each particular case. To avoid the risk of injury by doing the exercises, you should follow carefully the details are explained for each exercise, start your training by exercises that require less effort such as stretches for lower back pain can increase the intensity very gradually, as your physical fitness improves and your muscles develop. In general, do not do exercises that cause pain or cause an increase in pain.

When doing stretches for lower back pain or exercises often it is unknown how many to do which is called repetitions that repeats the same movement in a row. The series (or runs) group number of repetitions, separated by periods of rest or performing different exercises. A session is the set of series – usually different movements, which are carried out immediately. For example, a session can group 6 different exercises or stretches for lower back pain, each of which are 4 sets of 15 repetitions each.

The number of reps and sets, as well as the rest period between them may vary depending on the specific objectives of the program that the doctor has designed for your specific case.  However, unless your doctor has found that previously have a good muscle base that is necessary to increase the power of your muscles before the resistance, in general we recommend:

Do 3 sets of each exercise with the number of repetitions as you can in each. As you will be easier to complete the series, the number of repeats in each.
Breaks: breaks between sets should be between 30 and 60 seconds.

You may wonder how many days a week you should I train.  The first workouts will be held twice a week on nonconsecutive days. For example, Monday and Thursday.

As your fitness improves, you can do three sessions a week at least one day of rest between them. For example, Monday, Wednesday and Friday. If your fitness is good you can move to four weekly sessions, organized into two groups of two consecutive days separated by rest days. For example, Monday, Tuesday, Thursday and Friday.

If your fitness is good, you make five weekly sessions, organized into two groups of three and two consecutive days, separated by a day off. For example, Monday / Tuesday / Wednesday, Friday / Saturday. There is no need to rush to pass these stages.  A month can be an appropriate time to modify the content of sessions or frequency.

Stretches for lower back pain

is an exception as to how often you can do, since they are designed to relax the muscle after contraction, or stretch is shortened, and are not intended to make it work hard.  So you can do stretches for lower back pain seven days a week or even once a day.