These are the 6 best exercises for lower back pain according to Dr Nicholas Nguyen.
Dr Nicholas Nguyen is a chiropractor in Australia. He is a certified fitness instructor and personal trainer for over 10 years. He has a YouTube channel with over 500k subscribers where he uploads content about fitness and mobility.
6 Best Exercises For Lower Back Pain
Nguyen says these exercises are great if you are coming out of the pain stage and moving on to the “healing phase.”
If you had back pain before and now it is gone, you need to use this time to prepare your body for other back pain issues in the future. “You don’t want your back to stiffen up again and get pain again, so these mobilisation techniques are going to help you to keep you pain-free for the longer term.”
The exercises are:
- Sphinx pose
- Cobra pose
- Prayer pose
- Reverse Russian twist
- Spinal rocks
- Hip drop stretch
See the video to know how to perform each and every one of these exercises.
Lower back pain can occur due to various factors, and it is a common complaint among many individuals. Several reasons can contribute to the pain experienced in the lower back:
- Muscle strain or sprain: Overuse, poor posture, or sudden movements can strain or sprain the muscles and ligaments in the lower back. This can lead to pain and discomfort.
- Poor posture and body mechanics: Maintaining improper posture while sitting, standing, or lifting heavy objects can put excessive stress on the muscles and structures of the lower back, leading to pain over time.
- Herniated or bulging discs: The discs in the spine act as cushions between the vertebrae. If a disc herniates or bulges, it can put pressure on nearby nerves, causing lower back pain.
- Arthritis: Degenerative conditions like osteoarthritis or spondylosis can affect the joints and discs in the lower back, resulting in pain and stiffness.
- Sciatica: Compression or irritation of the sciatic nerve, which runs from the lower back down to the legs, can cause radiating pain, numbness, or tingling sensations in the lower back and legs.
- Injury or trauma: Accidents, falls, or sports-related injuries can lead to lower back pain if the muscles, ligaments, or bones in the back are affected.
- Other medical conditions: Certain medical conditions like kidney stones, infections, or spinal abnormalities can also cause lower back pain.
It’s important to note that individual cases of lower back pain can vary, and it is recommended to consult a healthcare professional for an accurate diagnosis and appropriate treatment.
While nutrition alone cannot prevent injuries, maintaining a healthy and balanced diet can play a crucial role in supporting overall health and reducing the risk of certain injuries. Adequate nutrition provides the body with essential nutrients and supports various physiological processes that contribute to injury prevention. Here are a few ways proper nutrition can help:
- Bone health: Consuming sufficient amounts of calcium, vitamin D, and other essential nutrients helps promote strong bones and reduces the risk of fractures and stress fractures.
- Muscle strength and recovery: Consuming enough protein, which is crucial for muscle repair and growth, can help maintain muscle strength and support recovery after exercise or physical activity. Strong muscles provide better stability and reduce the risk of musculoskeletal injuries.
- Ligament and tendon health: Consuming a diet rich in vitamins, minerals, and antioxidants helps support the health and integrity of ligaments and tendons, reducing the risk of sprains, strains, and tendonitis.
- Inflammation reduction: A diet rich in anti-inflammatory foods, such as fruits, vegetables, whole grains, and healthy fats, can help reduce chronic inflammation in the body. Chronic inflammation can contribute to injury development and delay the healing process.
- Weight management: Maintaining a healthy weight through a balanced diet can reduce the strain on joints and lower the risk of injuries, particularly in weight-bearing activities.
- Hydration: Staying properly hydrated supports optimal joint lubrication, muscle function, and overall physical performance. It can help prevent dehydration-related issues, such as muscle cramps and fatigue, which can increase the risk of injuries.
While nutrition is an important aspect of injury prevention, it should be combined with other preventive measures, such as proper warm-up and cool-down routines, appropriate training techniques, rest and recovery, and overall good physical conditioning. Consulting with a healthcare professional or registered dietitian can provide personalized guidance on nutrition strategies to support injury prevention based on individual needs and circumstances.
- best stretches for runners: Samuel Rios on Unsplash