1. Robin

    Thanks for this article on lower back pain. I have had numerous back surgeries and still suffer with lower back pain. Will try some of these exercises as I had not seen them before now. Is there something I can do for chronic pain especially? Right now a heat pad and aleve is all I am doing. Great article!

    • Thabo Nkomo

      Hi Robin,

      I have a resource page, the link is below, that covers 5 general areas concerning chronic pain management. Perhaps you can find something that will help you. That said,essential oils, Tens therapy, massage therapy, pet therapy, Yoga exercises, music therapy, and meditation are some things that have shown good results. Please feel free to contact me should you have anymore questions. Helping people find solutions to their back pain and achieving a positive mindset is the mission of my website. My next article, for example, will discuss ” the best sleeping positions for back pain”. I have heard from readers that this is something that they would like to know more about. Stay tuned.

      Also, studies have shown that reading a good book can be an effective form of meditation because you get so involved in what the character is doing that the brain is distracted and goes from a place of stress and discomfort to a much better place. So go ahead and revisit you favorite author.

      Anyway, here are some of the things you might want to think about in relation to the whole spectrum of dealing with chronic pain.

      Medical side. When one first experiences chronic pain it’s natural to seek a medical solution, to believe the problem can be solved by medications or surgery.Retraining The Brian. Pain is produced by the brain. It’s possible that even when the body is out of danger, that is tissue is healed as best as possible, on going pain still persists. The brain must be retrained to deal with the sensitivity of the nervous system.Understanding How Emotions effect the nervous system and how to reduce stress.Diet, life style, and building self- esteem. What we eat, how we live, and how we feel about ourself effects how well we manage our health.Moving more. It’s important to understand that in most cases treating your pain means becoming more active

      I wish you the best.

  2. Audrey L. K.

    Hello! Thank for writing this incredibly informative article. I have experienced back pain for many years and I’m always looking for solutions. I’ve made note of the exercises you mentioned as being suitable for back pain/back health. I’m going to practice them today. I can see that I was doing some of the exercises that you do not recommend, and that is also very helpful to know!

    • Thabo Nkomo

      Hi Audrey,

      I am glad that you found the information helpful. Lots of people have wrong impressions, not entirely their fault, about what makes good stretch workouts for the back. As I mentioned, one of the most encouraged exercise for stretching the back is the toe touches. Yet, this is, as mentioned in the post, one of the worse things you can do if you sufferer from back pain because of the strain it puts on your spine.

      In any case, go ahead and try some of the exercises. Just do everything gradually. Let your body dictate how much you should do. Watch the videos when you are unsure of anything. I wish you the best.

  3. ben

    wow I find this very interesting. I didn’t know toe touching wasnt good for your back. or the double leg lift! I also got good info from the video crunches. I also like your spirit in taking care of your mother and doing all you can to help relieve her chronic pains as best you can.Nice website

    • Thabo Nkomo

      Hi Ben,

      I’m glad you found the information useful. Yes, indeed, many people don’t know that such exercises as toe touches are bad for your back. Also, thanks for the kind words. My mother is my inspiration for creating this website.

  4. Stisse

    Hi Thabo,
    I love your article! Thank you!
    It will help me a lot. I suffer from lower back problems from 20 years as a hip hop / street dancer, and also have whiplash from a car accident. For me it’s crucial to perform the right stretches and exercises.Otherwise I get terrible pain.

    One of my favorite exercises is the bridge, but I will definitely try the Bird Dog. I have never tried that one and I really need to strengthen my core.

    Thanks again for very valuable tips!
    Best wishes to you,

    • Thabo Nkomo

      Hi Stina,

      Thanks for your feedback and kind words. It’s knowing that I’m helping people such as yourself that motivates me. Let me know what happens with the Bird Dog. If that doesn’t work out for you I might suggest that you try The Plank. Planks work for back pain because they strengthen your core and in the process reduce back pain. You’ll need to have the correct form to get good results from The Plank. If you’re curious you can do the research and study various “how to do plank” videos on youtube. For now, though, try the Bird Dog and see what happens. I wish you well also, Stina. Buy the way, nice shot of you and your dog. Love it.

  5. Marlaine

    I’m yet another person who has suffered from lower back pain for years. Herniated discs, mainly due to sports injuries, but genetically I have a bad back too. So I’m very familiar with physio style exercises you listed, although actually DOING them regularly is much harder than it seems due to a busy life with my kiddos.
    I think your comments about stretching and slow, easy movements is key to understanding what will work WITH you when you’re wanting to strengthen your back. Any exercise with impact (running the stairs, weights on your shoulders that pushes down your spine)… all can cause problems.
    Reading your article has inspired me to get back into it! Thanks!

    • Thabo Nkomo

      Hi Marlaine,

      I think you’re right to point out that one needs to pay attention to their body and do what will work best for them. I’m so glad that my article has inspired you. That mean a lot to me. Have a great day.

  6. NemiraB

    Hello here. Thanks for the interesting article regarding the back pain or other troubles associated with the back.
    When our back is bothering us, we can not perform simple tasks easily. If we do not take care of it, we can have not so pleasant consequences.
    Our back is not to keep our heads on but it is the main part of the body frame. The spine contains main nerves for organs, legs, and arms.
    As I know that simple yoga postures can make a big impact. Stretching back lightly or doing cobra position can make differences.
    I like the exercise: bridge. It helps not just for the back but for belly too. The whole body strengthens from this position.
    I see that you have more of great advice for people who seek for ways how to remove back pain. It is a great resource.
    All the best, Nemira.

    • Thabo Nkomo

      Hi Nemira,

      Thanks so much for pointing out the important role the back plays in helping us function. Also thanks for your feedback on the bridge. It’s a favorite among my readers, and your comments will add to their understanding Take care.

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