Low back pain is common among adults and is often caused by overuse, muscle strain and injury. It is estimated that eight per cent of people will suffer from bouts of back pain. Low amounts of physical activity weaken the muscles and can lead to loss of flexibility, strength, endurance and more pain. Stress and tension often show up in the body as lower back pain. Exercise is one of the most effective ways to prevent and treat chronic or recurring back pain. Strengthening muscles, which support the spine, with exercise can prevent, reduce and sometimes eliminate lower back pain. Stretching muscles that are pulling the spine out of alignment is another way to relieve lower back pain. Most back pain can get better if you stay active and avoid activities and positions that can increase or cause back pain.

Exercise will decrease lower back pain, will help one recover faster, prevent re injury to the back and lower the risk of disability from back pain. These exercises are not complicated and can be done at home without special equipment. Weak core muscles are often at the root of lower back pain. The core muscles made up of the back, abdomen, hips and buttocks, work together to support the spine and are the spine’s main defense against gravity. Core muscles help maintain proper posture and they stabilize the spine, which helps maintain natural alignment during motion. By improving stability, the risk of injury to spinal joints, discs, back muscles and ligaments is decreased during activities.

There are exercises that increase strength, endurance and coordination of the core muscles. Stretching exercises keep muscles and supportive tissues flexible and less prone to injury. Tight back muscles, tight buttocks muscles and tight muscles in the front of hip can affect the spine’s alignment. Stretching will increase joint mobility. Be active after noticing pain and gradually increase activity level. When just starting stretching exercise, begin with five repetitions of the same exercise. If there is no post exercise pain, slowly add a couple of repetitions each week until you reach ten to fifteen repetitions. The muscles should feel mildly fatigued by then. In time, additional sets can be added to increase endurance. It is best to rest thirty to sixty seconds between sets. Do stretching exercises two to three times a week so the muscles can relax in between. However, in rehab, the schedule may be different. Aerobic exercise conditions the muscles, maintains health and expedites the recovery. Aerobic exercise can improve chronic or recurring back pain. Weight bearing aerobic exercise, such as brisk walking, improves bone density, muscular strength and endurance of the lower body. Aerobics also relieves stress and improves sleep, which helps reduce chronic pain. Strengthening exercises focus on the back, leg and stomach muscles.

Warming up before doing back exercises with about five minutes of walking or using an exercise bike prepares the back for stretching or strengthening exercise by increasing the circulation to the muscles. Tighten the abs by contracting the stomach abs. This will automatically tighten muscles in the lower back. If you have low back pain, avoid exercise that can aggravate back pain. Mineral supplements, hyperextensions, heat and ice and chiropractic alignment can help treat and prevent lower back pain.