Good exercises for low back pain
- Aerobic exercise: Aerobic exercise helps to strengthen your core muscles, which can support your lower back and reduce pain. Good low-impact aerobic activities for people with back pain include walking, swimming, and biking.
- Stretching: Stretching can help to improve flexibility and reduce muscle tension in the lower back. Good stretches for low back pain include the knee-to-chest stretch, the cat-cow stretch, and the hamstring stretch.
- Strengthening exercises: Strengthening exercises can help to build muscle strength and endurance in the lower back and core. Good strengthening exercises for low back pain include the plank, the bird dog, and the bridge.
Bad exercises for low back pain
- Leg lifts: Leg lifts can put stress on the lower back and make pain worse.
- Hyperextensions: Hyperextensions can also put stress on the lower back and make pain worse.
- Overhead lifts: Overhead lifts can also put stress on the lower back and make pain worse.
- Twisting exercises: Twisting exercises can put stress on the spine and make pain worse.
It is important to talk to your doctor before starting any new exercise program, especially if you have low back pain. Your doctor can help you to develop a safe and effective exercise plan that meets your individual needs.
Here are some additional tips for exercising with low back pain:
- Start slowly and gradually increase the intensity and duration of your workouts over time.
- Listen to your body and stop if you feel any pain.
- Use good form when exercising.
- Warm up before exercising and cool down afterwards.
- Maintain a healthy weight.
- Eat a healthy diet.
- Get enough sleep.