With over 80% of the worldwide population battling with lower back pain, shouldn’t that be enough? Sometimes it’s not the end.
About 22% of the people will enter the chronic and sciatica stages. There’s no metal detector, not even an alarm to alert you where and when your next ache is coming from. But why?
That’s because the most feint movement can trigger inflammation, and that’s what’s biting and chewing at you. It only takes one flare up to get you to think:
“Man, I need to make lifestyle changes”
Hold onto this thought, nutritious it and let it grow, it’s only the start of healthier mindset. With every move you make, that shows you what you need to work and improve on.
Modifying activities and learning a wide variety of techniques to decrease the stress on your lower back are vital to resolving and controlling your lower back pain and sciatica.
It’s not a pretty sight when your lower back pain turns into sciatic nerve pain, and much less of assurance when it grows from days to weeks, weeks to months, and then to years.
In today’s article you’ll learn that what you put it is what you get out by knowing how to exercise with lower back pain and sciatica. Alongside you, you’ll also be learning about:
- General guidelines for managing your lower back pain and sciatica
- The do’s and don’ts of exercising
- When to contact your doctor
- Your entrance to the world of the exercise page
We’ve created a page specifically with all the exercises you can and will need to do. So if you want to skip the tips, do’s and don’ts, and want to get right into the thick of things go here.
General Guidelines For Managing Your Lower Back Pain And Sciatica
Like yourself, I didn’t imagine having to step away from my shoes and fit myself in someone others. What I mean by that is, we will learn to make an adjustment in our daily activities, but it’s more worthwhile to learn from someone who’s walked in your shoes. That’s starts now.
My experiences with lower back pain and Sciatica will serve you much wasted time, and it’ll teach you how to manage your conditions better.
In order to have a healthy lower back, you’ll want to make these lifestyle changes:
- Alter your activities. Sitting for hours on end is not safe. Bed rest can weaken your muscles and lengthen your recovery. If you speak with your doctor, he/she will likely tell you to continue with daily activities as much as you can tolerate. And always stay active within the limits of your pain, going over can make it worse.
- Practice good posture. Poor posture along with slouching, can put more stress on your lower back. You’ll want to stand up and sit straight.
- Quit smoking. Smoking is the largest contributor to degenerative disc in your spine. And if you’re a smoker, you risk injuring your back from a coughing attack.
- Modify your environment. Making changes to your work space, home, and attire will reduce the stress on your back. Here are some tips to help you on your way:
- Sleep on a firm mattress
- Don’t sleep on your stomach
- Use a lumbar support pillow when sitting or driving
- avoid placing a wallet in your back pocket when sitting
- Don;t wear high-heeled shoes
- Sleep on your side or on your back with a wedge or pillow under your legs or between your legs
- Lose weight if you are overweight. Maintaining weight is essential for your overall health. Science can’t prove how much extra weight contributes to lower back pain, but do know that extra pounds will increase pressure on your spinal disc and muscles. Follow a day to day dietary plan included with exercise to get the best results. To lose weight, you have to burn more calories than your consume.
- Follow a home exercise program. You should be doing exercise that strengthen your back and stomach muscles every day. In addition, you might want to do balance exercise that work your lower trunk. Don’t just do exercises that will feel boring to you. Instead, choose exercises that you enjoy and you can turn into a routine basis. Starting with low-impact activities such as walking, swimming, or biking are a great place to start.
- Manage stress. Stress will increase your muscle tension. To help that, make sure you take time out to relax, exercise, and practice meditation/relaxation techniques.If you need help with reducing and managing stress, you can try the following activities:
- Cognitive behavioral therapy
- breathing techniques
The Do’s And Dont’s Of Exercising
All lower back exercises will give you relief, but the wrong moves can leave you in agony. Most lower back pain is mechanical, meaning it’s causes are brought by day to day life stresses and overload.
Here’s our expert advice on what will and will not work for you, starting with the “dont’s”:
1. Don’t work through your pain
If it hurts when you either bend forward, backwards, side to side or twist, its best to stop right away. Continuing to persist will cause further tissue damage and make your pain worse.
If its hurts to workout, focus on stabilization moves like planks.
2. Don’t skip your warm up
Most back pain comes from putting pressure on your spine without warming up. Before you go out on the gym floor, or your backyard garden, do simple stretches.
One good way to do so is by going into a childs pose stretch.
How to do:
- Get down on all four, laying flat.
- Extend your arms out in front of you
- bend your knees in toward your stomach
- Arch your back
- Keep your head down, in between your shoulders
- Make sure your toes are touching the ground
- Now, feel a stretch
- Hold it for 10-15 seconds
- Come back up, and rest for 10 seconds
- Repeat 2 more times for a total of 3 times
3. Don’t lift heavy objects
If you lift weights, use weights that only you can handle, and with proper form. If you’re a beginner, go into weight machines, as they are easier to control than free weights.
4. Don’t do High Impact activities
High impact activities such as jogging, running, sports, etc. will cause your joints to worsen, and cause further damage to your back pain symptoms. Avoid doing any of them until your pain decreases.
5. Don’t just do land based exercises.
Many of us like to stick to what we see at the surface, and miss to the see the advantages of looking below, in the depths of the water.
Swimming can have added benefits that you can’t get on land. Some of those are better joint mobility, and increased range of motion.
6. Do Straighten Up.
When you slum and hunch over, this causes your lower back pain and sciatica symptoms to worsen. Especially if you;re overweight, it will add much more stress.
Your pelvis takes on the work because all the hunching over causes an anterior tilt forward.
Work on improving your posture by standing up, keeping your neck, and shoulder straight.
Is It Time To Contact Your Doctor?
Always, and I mean always, before you try to exercise with either acute, chronic, or sciatica pain, get in touch with your doctor. Talk with your doctor and come to a conclusion on what symptoms, and reason(causes) you are having lower back pain and sciatica.
Once you’re properly examined, you’ll know how to proceed with fitting an exercise regimen into your schedule.
If you’re ready to see and get started with all the best exercises for lower back and sciatica, click here.
The Remove Back Pain System
In the next segment, we’ll drive right into the exercises for lower back pain and sciatica right here.