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Do you get lower back pain when you exercise?

Categories: Exercise

Do you get lower back pain when you exercise?

Lower back pain is a common condition among both professional athletes and amateurs. It has been said that about 80 percent of adults have experienced back pain at some point in their lives. Many of these injuries come from overtraining, poor posture, inadequate conditioning or a combination of these. Most back pains are quick to heal though persistent strain can lead to more long-term conditions.

Common causes of back pain:

  • Muscle strain – This happens when you overestimate your strength or use improper body mechanics during an exercise, These occur a lot during twisting, bending or reaching movements. Golfers, for example, are more prone to having this kind of pain. This kind of injuries causes inflammation, leading to muscle spasms and severe pain.
  • Disc injury -  Usually happens during contact sports, power sports such as basketball or lifting heavy weights without using your core. The intervertebral discs that facilitate movement may bulge, tear or slip out of place causing pain and nerve compression.
  • Sciatica – Caused by an irritation of the sciatic nerve. It is commonly cased when runners have improper footwear which does not offer sufficient cushioning from an impact.
  • Spondylolisthesis – Caused by a disc slipping out of place. Usually, affects athletes whose sports require a lot of twisting.

Treatment of back injuries

  • Taking non-steroidal, anti-inflammatory drugs.
  • Rest.
  • Replace your shoes as soon as they start showing signs of wear.
  • Ice packs.
  • Make sure you exercise with proper form.

Exercises to relieve lower back pain

  • Hip flexors – Lying on the ground with your stomach, place the foam roller underneath your waist. Come up to a low plank position and bring your knee to your elbow. Repeat this 10-15 times for three sets.
  • Glute foam roll – Sit on a foam roller with your hands behind you and your knees bent. Gently roll towards your feet and come back up. Do three reps of these, each 10-15 reps.
  • Calves foam roll – Sit with your legs crossed with the foam roller under your calves and your hands supporting you. Move up and down the foam while ensuring that your shoulders and not hunched.
  • Stretches – Do a variety of stretches to relieve pain such as dog/cat pose, Child's pose, lumbar stretch, glute stretch, Hamstring stretch.

To avoid lower back pain from occurring, Make sure that you are not seated for prolonged periods if time and especially not in the same sitting position.

You should seek medical attention if your back hurts for more than three days consecutively or you experience a tingling, numbness or weakness anywhere in your body or loss of bladder or bowel control.