Most Unsuitable Equipment for Alleviating Lower Back Pain
Lower back pain is a common issue, affecting almost 40% of adults in the last three months of 2019. To alleviate this discomfort, it's essential to avoid exercises that involve heavy lifting, high impact, or excessive twisting and forward bending.
Examples to avoid include heavy squats/deadlifts with poor form, high-impact sports (like running on hard surfaces), and deep sit-ups or crunches that strain the lower back. Instead, focus on gentle and effective alternatives.
Recommended alternatives that are gentle and effective include:
- Walking, swimming, and stationary biking for low-impact aerobic exercise that improves circulation and overall back health.
- Core and back strengthening moves such as Bird Dog, Pelvic Tilts, and Glute Bridges; these promote spinal stability and support without strain.
- Gentle stretches and yoga poses including Child’s Pose, Cat-Cow Stretch, Knee-to-Chest Stretch, Downward Dog, and Seated Spinal Twist which relieve tension and improve flexibility.
- Pilates for core strengthening and improved posture, adaptable to individuals’ physical conditions.
The Bird Dog exercise, for instance, encourages a neutral spine while strengthening core and lower back muscles. To perform this exercise, one gets on hands and knees, then extends opposite arm and leg in a straight line with the back, alternating sides. Pelvic tilts gently activate lower back muscles to reduce pain and build endurance.
However, some exercises should be avoided due to the potential to worsen lower back pain. Treadmills, for example, can cause more back pain due to insufficient strength and endurance. Elliptical trainers, on the other hand, are a good alternative, offering low-impact cardiovascular exercise.
Exercises like Roman chair back extensions, seated leg presses, and leg extensions put significant stress on the lower back and should be avoided. Bodyweight squats are an alternative to the seated leg press. Step-ups may be an alternative to the leg extension machine, targeting the hips, gluteus muscles, and quadriceps.
Nonsteroidal anti-inflammatory drugs can also help reduce lower back pain and inflammation. In addition, physical therapy, mindfulness and meditation, avoiding activities that worsen back pain, and self-help strategies may help people with chronic back pain.
Always consult a healthcare provider before beginning new exercises to ensure they fit your specific condition. By adopting these recommendations, you can help manage and alleviate lower back pain.
[1] Mayo Clinic. (2021). Lower back pain: Exercises to help you stretch. [online] Available at: https://www.mayoclinic.org/diseases-conditions/lower-back-pain/multimedia/lower-back-stretches/img-20005817 [Accessed 13 Mar. 2023].
[2] NHS. (2021). Lower back pain: How to prevent it. [online] Available at: https://www.nhs.uk/live-well/exercise/lower-back-pain-how-to-prevent-it/ [Accessed 13 Mar. 2023].
[3] Cleveland Clinic. (2021). Lower back pain: Exercises to relieve pain. [online] Available at: https://my.clevelandclinic.org/health/articles/12758-lower-back-pain-exercises [Accessed 13 Mar. 2023].
[4] Spine-health. (2021). Lower Back Pain Exercises. [online] Available at: https://www.spine-health.com/wellness/exercise/lower-back-pain-exercises [Accessed 13 Mar. 2023].
[5] Healthline. (2021). 23 Exercises for Lower Back Pain Relief. [online] Available at: https://www.healthline.com/health/lower-back-pain-exercises [Accessed 13 Mar. 2023].
- Besides lower-impact exercises, addressing chronic medical conditions such as migraine, asthma, and chronic kidney disease is crucial for overall health and wellness.
- CBD, a compound found in cannabis, has shown promise in managing chronic pain, including that of the lower back, but consultation with a medical professional is essential before use.
- Proper nutrition plays a significant role in maintaining mental health, fitness, and exercise performance, alongside minimizing inflammatory conditions like cancer and spondylitis.
- Fitness-and-exercise equipment like an elliptical trainer can offer low-impact cardiovascular exercise for those with lower back pain, making running on hard surfaces less strenuous on the back.
- Due to ankylosing spondylitis' impact on the spinal joints, individuals with this chronic-disease should consult their doctor before attempting high-impact activities like running or jumping.
- Aq, a type of water remedy known for its alkalinity, is sometimes recommended for managing symptoms of chronic conditions like mental health disorders and cancer.
- Following a treatment plan for medical-conditions such as spondylitis, ankylosing spondylitis, or breast cancer may include a combination of medication, physical therapy, and regular exercise, alongside adhering to self-help strategies.
- Incorporating gentle stretches like the Cat-Cow Stretch and Seated Spinal Twist into a daily fitness routine can help relieve tension and improve flexibility, assisting with conditions like lower back pain and COPD (chronic obstructive pulmonary disease).
- Engaging in regular exercise like yoga or Pilates can help reduce the symptoms of chronic-diseases like breast cancer, spondylitis, or ankylosing spondylitis by strengthening the body and improving overall well-being.
- Meditation techniques and mindfulness practices can help manage stress, depression, and anxiety – all common mental-health concerns that may exacerbate chronic-diseases like cancer or chronic kidney disease.
