Relieve Lower Back Muscle Pain Safely! Learn which fibromyalgia-approved exercises are best for treating lower back pain symptoms…and which ones to avoid.
It’s a pain in the…
Oh, whatta pain! That’s the cry of fibromyalgia patients, who suffer chronic pain symptoms such as back pain, joint stiffness, muscular soreness, and headaches.
Doctors are at a loss to explain exactly what causes these “phantom pains,” nor how to provide a total cure, although scientists have noticed dramatic results when pain sufferers supplement prescribed medicine with various natural options, including:
- Tai Chi
- Vitamin supplementation, particularly vitamin D and vitamin B12
Treat your back to some relief
If you have fibromyalgia, then you will probably have to learn how to manage your pain symptoms all your life, including lower back pain. But that doesn’t mean that you have to tolerate suffering- by observing a combination of exercise, healthy diet, topical pain medications, and alternative healing therapies, you can dramatically improve your quality of life and well-being.
Here are some therapeutic exercises for your lower back, including a few that you should avoid:
Crunches or Sit-ups?
Partial crunches are excellent for strengthening the abdominal muscles- a necessary network of support for your back. By developing firm stomach muscles, you reduce your chances of suffering from backaches. Crunches are less traumatic on your body than sit-ups, which are difficult to perform without causing damage to your spine.
DO: practice partial crunches every day, in sets of 8-12. With feet planted firmly on the ground, and arms behind your head, lift your upper body up by squeezing your abdominal muscles, being careful to avoid using your arms to pull yourself up.
DON’T: practice full sit-ups- you’re more likely to damage your lower back than anything else.
Hamstring stretch or Toe Touches?
Forget “no pain, no gain.” You have enough pain in your life. Standing toe touches aggravate your lower back and cause muscular soreness. A better option is to lie on your back and lift up one leg at a time, gently reaching up towards your toes. Floor hamstring stretches are excellent lower-back stretches that are safe for all ages.
DO: practice floor hamstring stretches, holding for 15-30 seconds per leg.
DON’T: practice standing toe touches, which may injure your spine.
Leg lifts or Knee Lifts?
Trying to lift both legs up at the same time, as with the popular leg lift exercise, is a great way to work your abs, but it can also cause lower back pain. Instead, lie on your back with one foot firmly on the ground, and slowly raise your other leg up off the ground, counting to 10, and then gently lowering. Next, repeat with the other leg. For a less strenuous version, lift your bended knee instead of your outstretched leg. Finish with a gentle “hug” by bringing both knees up and wrapping your arms around them, squeezing them towards your body.
DO: Practice gentle knee lifts, alternating one leg at a time.
DON’T: Practice leg lifts on both legs at once.
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More Great DO’s:
Lie on your back with both heels planted firmly on the ground and both arms pointing towards your hips. Squeezing your buttocks, carefully raise your hips, using your heels and arms for support, gently tilting your pelvis upwards. Try to make your body into a straight line, from your knees to your shoulders.
The Cobra is an excellent yoga exercise for the lower back. Lying on your stomach, place your hands on the floor, on either side of your chest. Looking upwards, gently lift your chest up off the ground, without leaning on your hands, using your stomach muscles. Finally, straighten your arms and position them as close to your stomach as is comfortable, relax your back muscles, and ease into the stretch.
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Yoga Exercise – Cobra Pose
Flickr: lululemon athletica’s photostream