Strengthen a Sore Lower Back for Pain Relief

Back pain sufferers are often wary of exercising their back muscles for fear of exacerbating or worsening an injury. However, for some lower back pain sufferers, regular stretching and exercise, under the guidance of a professional, can relieve pain and improve range of motion, with patience, time and effort.

Treating and strengthening sore back muscles can be done in a variety of ways:

• A Heating Pad: Heat is one of the most reliable ways to help relax tight muscles. Relaxed muscles are easier to stretch and are less likely to get injured than stiff muscles. 20 minutes of “heat therapy” a day can go a long way in loosening and relieving pain in a tight back muscle.
• Stretching: Stretching will help to relieve tension or stress on the back muscles. There are a couple of good stretches you can do to target the lower back.
  • Option 1: Lie flat on your back on the floor with legs stretched out in front of you. Pull one knee up to your chest and hug it with your arms to your chest. Feel a stretch in your lower back, but do not pull so hard that your cause pain. Gently release and straighten the leg and repeat with the opposite leg. This may also be done with both legs at once.
  • Option 2: This exercise is known as “child’s pose.” Kneel on the floor, with your knees tucked under you. Place your palms flat on the floor and stretch them out in front of you as far as you can reach. Hold this position for a few seconds. As you pull your hands back to you, roll the stretch through your back. Repeat a few times as desired.
• Strengthening: When it comes to strengthening the muscles in the lower back, we recommend you find a personal trainer or gym professional to help correct your form – at least when first embarking on an exercise routing. Your trainer will guide you through a set of weight or core exercises designed to target and strengthen the muscles in your lower back. The stronger these muscles are the less likely you are to suffer from pain; the muscles act as a support system that enables free movement and flexibility. When done slowly and consistently exercise can relieve any lower back pain – the key is to do them regular in addition to your stretching exercises.

Always remember to check with your doctor when you try something new, and to always use common sense. If you are suffering from severe pain or you feel like your back pain is getting worse, you should consider consulting the advice of a back specialist.

+ Find a personal trainer near you to help you strengthen your back and relieve pain!

Source: News Olio “Back pain: Tips to strengthen a sore lower back”