Lower Back Pain Exercises
Lower back pain exercises can be helpful for many back pain sufferers. In
many cases, exercises often reduce the pain that affects many muscles
throughout the back, particularly in the lower back. In addition to
specific treatment methods that can help to relieve pain associated with
specific ailments and conditions, lower back pain exercises can be useful
in reducing discomfort of painful or overworked muscles.
In many cases, doing traditional exercises such as swimming can also help
to relieve lower back pain. The reason for this is that they cause the
muscles in the lower back to flex and become stronger. In addition, when
other muscles are tight, such as muscles through the leg or hamstring,
they can also have an effect on the back and cause lower back pain. Doing
many of these and other back pain exercises helps to condition the muscles
and make them much stronger and more flexible which is a way to relieve
back pain and keep it from returning.
In addition to many of these lower back pain exercises, your physician may
also recommend other ways to treat and prevent pain, such as correct ways
to sit and the proper lifting of objects. In some cases, a physical
therapist may also be recommended to ensure that these and other exercises
are applied correctly and are used to address the specific type of pain
and location that is troubling you.
Lower Back Pain Exercise 1: – Wall slide
Place your back against a wall with your feet placed about twelve inches
out from the wall and slightly apart from each other. Slowly slide your
back down the wall until you reach a crouching position with your legs
bent at a ninety degree angle. Hold this position for about five seconds
and then repeat. This exercise will help to strengthen the hips and legs
as well as the back.
Lower Back Pain Exercise 2: – Face down leg raises
Lie down on your stomach while keeping your arms at your sides. Raise one
leg while making sure to keep it straight, tightening the muscles
throughout the leg. Hold this position for about 10 seconds before slowly
lowering it and repeating the same thing with the other leg. Repeat this
process with each leg. This back pain exercise can significantly improve
lower back pain and strengthen the legs at the same time.
Lower Back Pain Exercise 3: – Leg rises while lying on your back
Lie down on your back. While keeping your arms at your sides, raise one
leg off the ground while keeping it straight and keeping muscles tight.
Hold the leg in that position for about 10 seconds. This can also be done
while the knee on the other leg is slightly bent which will makes this a
bit easier. Repeat with each leg five times.
Lower Back Pain Exercise 4: – Back leg exercise with chair
Place your hands on the back of a chair while standing. Slowly raise one
leg back while keeping the other knee straight. Hold this position for
about five seconds. Next, repeat this with the other leg.
Lower Back Pain Exercise 5: – Knee tuck
Lie down on your back with your knees bent and making sure to keep your
feet flat on the floor. While keeping the knees bent, raise your legs.
Grab onto the legs to help pull your knees as close to your chest as
possible. Make sure you do not raise your head while doing the lifts.
Also, keep the knees bent when lowering them again. This exercise is
helpful in reducing stress on your on your back.
Lower Back Pain Exercise 6: – Opposite arm/leg stretch
Begin this exercise by being on all fours. Lift one arm straight forward
while also extending the leg on the opposite side of your body out behind
you. Hold the arm and leg parallel in this position for about five
seconds. Next, repeat this with the other arm and leg. Return to the all
fours position and repeat for about 10 times.
Whenever you exercise, make sure to do exercises properly. By exercising
too hard or for too long you can sometimes cause or increase back pain.
Ease into a workout routine and try to avoid over-doing it. Also, before
any exercise routine, make sure to warm up. Stretching allows the muscles
to become more flexible. When exercising on un-stretched or tight muscles
there is a greater risk of strain or injury.