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7 Whole Body Vibration Exercises for Lower Back Pain

14th November 2016
7 whole body vibration exercises for lower back pain

According to the 2011-2012 National Health Survey conducted by the Australian Bureau of Statistics, about 3 million Australians suffer from back problems, representing around 13% of the population, and 70-90% of Australians suffer from lower back pain at some point in their lives.

Although lower back pain is the most common of all back problems, these conditions can also affect the cervical spine and neck, the thoracic spine (upper back) or the sacrum and tailbone, causing symptoms like pain in the respective back area, tingling or weakness of the muscles and numbness of the affected regions.

If the back problems are caused by injuries of the nerves or by excessive pressure on a segment of the spinal nerves attached to the spinal cord, the pain can become severe and can interfere with one’s ability to move and perform even regular daily tasks. Also, if the back pain is caused by a degenerated disc, it can lead to stiffness and pain not only in the back but also in legs or the entire lower body.

Back pain can also be caused by bone, joint and muscle injuries, and can result from ailments like osteoporosis, osteoarthritis, disc diseases, as well as from conditions that affect one’s posture, and from genetic conditions. Older people, those who smoke or are overweight, as well as sedentary people and those who lift heavy weights or practice sports that put a lot of pressure on the spine and back are more likely to suffer from back pain.

In women, lower back pain can occur during pregnancy, and may or may not disappear after childbirth. This health problem is also present in those with spine deformities, in patients suffering from fibromyalgia, in those with kidney stones and infections, and in people with endometriosis.

In most cases, if the back pain originates in the upper back, it is caused by a direct injury or by overstretched tendons or ligaments, and if it affects the lower back, it’s most probably the result of lifting something heavy, overstretching the muscles, or maintaining poor posture. Weak back muscles can also be a cause of lower back pain, as they become inefficient in supporting the spine and keeping the upper body stable.

Whole body vibration exercises to relieve back pain

Although back pain is not a life-threatening condition in most cases, chronic back pain that lasts for more than 3 months can become very disturbing and can reduce one’s quality of life significantly. This type of pain can signal a more serious underlying health problem, and left untreated it can lead to severe consequences.

Exercises done on a vibration machine at a low to moderate intensity can help in improving posture, reducing muscle stiffness and improving flexibility, so they can be efficient in reducing lower back pain as well. Given below are seven exercises you can do on a vibrating platform if you suffer from back pain and want to manage this condition naturally.

whole body vibration exercises for lower back pain

1. Reverse / modified push-ups

Although the main focus here is on shoulders, upper arms and chest, the back muscles are also engaged, this exercise being excellent for working the entire body.

Set the machine at a higher frequency and keep your feet closer to the platform’s edges if you want more stimulation, or bring the feet closer to the center to reduce the amplitude and choose a lower frequency for a less intense exercise.

 2. Planks

Another exercise that is especially beneficial for the core is the plank, regular or oblique, this position allowing you to target the abdominal muscles and the back area at the same time. It’s a tough exercise but has great effects on posture and helps in building a slimmer midsection and a more defined waist area.

 3. Basic stance

A less demanding exercise is the basic stance, which can be more intense if you select a higher frequency, or more like a massage, for a lower G-force and amplitude. This exercise targets the legs, buttocks and core area, being great for your abdomen and back muscles.

 4. Lower back extensions

Stand on the platform with feet at #1 and set the frequency at 12 Hz. Extend the arms overhead and elongate your back to stretch the back muscles and relax the spine. Hold for 10 seconds, then return to the initial position hold for 3-4 seconds. Repeat the exercise for one minute.

 5. Lateral raises

A move that targets the shoulders but works the upper body as well, the lateral raise can be done by using the elastic bands delivered with the Hypervibe machine. You can alternate this exercise with biceps curls and triceps extensions for a quick WBV upper body circuit, or simply stand on the machine for 1 minute and do classical lateral raises.

6. Cat & camel

Kneel in front of the platform and place your hands on the machine, palms facing down. Keep the back straight and engage the abdominal muscles. Frequency should be set at 12 Hz. Round your back up toward the ceiling, so as to stretch the back muscles, and hold this stretch for 1-2 seconds.

Return to the starting position with a flat back, then let your back sway by lifting the buttocks toward the ceiling and relaxing the abdominal muscles. Hold for 1-2 seconds and repeat the entire sequence for 1 minute.

7. Lower back rotations

Stand on the Hypervibe whole body vibration machine in the basic stance, with feet at #2, legs extended and back straight. Set the frequency to 12 Hz and bring your hands towards the chest.

Rotate your torso to the right side, moving only from the waist. Hold for 1-2 seconds, then slowly return to the initial position and rotate to the left side. Repeat the exercise for one minute.

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