Lower Back Pains Solution

#1
Like many I get quiet severe lower back pains , I`m about 1 st over weight but exercise by fast walking around 20 to 25 miles a week , Im tall and late 40`s , what do you reckon are the best exercises I can do at home /outdoors to strengthen lower back muscles and hopefully alleviate the pain ?
 

jarrod248

LE
Gallery Guru
#2
Try laying on your stomach and lifting yourself up by the arms, like a press up but not lifting all your body, just your torso, you can also do this against a wall. Stretching when upright, forwards to touch your toes-ish and then backwards, side to side, repeat.
 
#6
Suspend your self by your feet.

Kill or cure apparently.
 
Z

Zarathustra

Guest
#10
At the risk of stating the obvious have you thought of a trip to a physio? It might not be something that requires regular treatment but they might be able to advise on suitable exercises.

Also I'll never get back pain, I've been 18 for the last 10 years.
 
#11
I used to see a physio , cost £35 a go , did not make a great deal of difference , they did recommend exercise which is why I`m asking what Arrsers find works / recommend.
 
Z

Zarathustra

Guest
#13
I'm lucky that I've never really had back problems but I have a problem with my left leg hurting on and off which is a mix of nerve damage and just being generally knackered.

I find a hot bath can help with my leg, not very practicable during the day but might help loosen the muscles up a bit in the evening, failing that just chill out with a large JD and Coke.
 
#14
I used to see a physio , cost £35 a go , did not make a great deal of difference , they did recommend exercise which is why I`m asking what Arrsers find works / recommend.
I had back pain for ages. I hate taking pills. After a few months I conceded.

Brufen sorted it immediately.

A physio should be able to diagnose the cause and formulate a treatment programme. Failing that, depending on how your quality of life is affected you could consult a surgeon.

I am no expert, and I may be wrong here, but walking may exacerbate the issue.

How bad is it? Sleeping, eating, working?
 
#15
I had back pain for ages. I hate taking pills. After a few months I conceded.

Brufen sorted it immediately.

A physio should be able to diagnose the cause and formulate a treatment programme. Failing that, depending on how your quality of life is affected you could consult a surgeon.

I am no expert, and I may be wrong here, but walking may exacerbate the issue.

How bad is it? Sleeping, eating, working?
I sleep fairly okay , eating is a problem....I eat to much, work can be a fcuker as I occasionally have to maul around crates of 120 kg ,some days getting out of bed or off the settee can take 5 minutes straightening up in agony.
Guess it looks like I will have to fork out for a specialist.
 
#16
First thing you need is a proper examination and a decent dianosis of the problem. For example no one yet has asked you if the trouble is muscular or spinal...

Go and see a chairopractor (need to check that spelling but can't be arrsed) and have an examination. while you are ther ask for an exercise/therapy routine that you can do at home.

Sound advice my friend.
 
#17
Swimming or another low impact exercise combined with core stability exercises, that have been recomended by Physio/consultant (or similar) that knows why your getting the back pain if possible.

Or chuck a 80-120 pound bergan on your back and crack tuck jumps till your bleeding through you eyes.

Either should work well
 

Alsacien

MIA
Moderator
#18
The difficult muscles to train on the inside of your spine, along with general pelvic mobility are where you need to work. I used to have problems doing hard sport for a week, then nothing apart sitting at a desk/travelling and the odd jog.

Cross trainer - the twisting motion helps core strength and mobility in the lower back.
Assisted sit ups (lotsof) focussed on the lower back muscles (get a trainer to show you some options).
Hiking with a pack uphill will also improve your core strength.
 
#19
I sleep fairly okay , eating is a problem....I eat to much, work can be a fcuker as I occasionally have to maul around crates of 120 kg ,some days getting out of bed or off the settee can take 5 minutes straightening up in agony.
Guess it looks like I will have to fork out for a specialist.
120kg!

**** that!

Seek help now because it won't go away.

If you go NHS, say things like 'can't sleep, lose job, marriage affected' in order to avoid a long wait.

You paid for the NHS. Some **** who didn't, will know the system, and will beat you to it.
 

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