Lower Back Exercise to Prevent Chronic Pain

Lower back pain affects millions of Americans every day and is a leading cause of sick-days on the job, but the use of exercise and specific relaxation techniques can go along way in relieving chronic lower back trouble in many cases.

At one time or another, almost everyone over the age of 30 has had lower back pain. The causes are many--poor posture or repetitive strain from work related tasks, sports injuries and even daily stress can all contribute to chronic lower back pain. But using the right exercise can provide relief the next time lower back pain strikes.

Exercise is in fact the most commonly recommended solution for lower back pain. Those who suffer from chronic lower back pain understand the frustration and even depression it can cause. In these extreme cases, managing the chronic pain becomes the individual's highest priority and a doctor should be consulted who can prescribe medication if necessary to provide some relief.

But for occasional bouts of lower back pain, the most important thing to do is get regular exercise to strengthen lower back muscles, and prevent chronic pain in the area. There are specific types of lower back exercises that can help alleviate the pain and are important to remain flexible and toned.

Before beginning any exercise program, however, speak to your physician and ensure you are in good health to begin with. Exercising your lower back will help your overall physical condition and help reduce other physical problems that often occur as "side effects" of chronic lower back pain.

Learning to completely relax your body and let go of tension and stress is also very helpful for lower back problems. Yoga is an often recommended physical and mental technique that is easy to add to your daily routine, and has been proven to help strengthen the body, while reducing stress. In addition to regular yoga sessions, you may wish to try techniques such as visualization, acupuncture or acupressure, and meditation to help relax all the muscle in your body (including the lower back).

Techniques like these have been found to be effective in many cases of lower back pain and combined with exercise and correct breathing, can be very beneficial to the chronic back pain sufferer. Concentrating on health and agility in your body is one commonly used visualization technique that can have remarkable results.

All of these relaxation exercises can be used in conjunction with lower back pain exercise to get the best results.

Here is one example of a simple physical exercise that you can do anywhere. This exercise will strengthen lower back muscles and help eliminate lower back pain.

Begin by lying on a mat, with stomach pressed down to the floor. Keep your arms at your sides and your legs extended. Then slowly raise your upper torso as far as you can and still be somewhat comfortable. Tighten your buttocks while lifting the torso from the ground, and keep your focus on the lower back. Then gradually lower your upper torso back to the starting position. Two sets of 12-24 repetitions per set are ideal for this exercise.

Using a simple exercise like the one described above consistently can soothe lower back pain and even prevent chronic back trouble in the future.