Lower Back Pain Exercises
With as many as 31 million Americans suffering from lower back pain at any given point; it would be safe to suggest that this musculoskeletal concern could be considered an epidemic. Lower back pain is not a condition that should be ignored. Fortunately, there are some effective lower back pain exercises that can help to tackle the problem at its root.
Lower Back Pain Exercise One: Tummy Tuck
This is not only one of the most helpful lower back pain exercises but also it can help to greatly improve your posture preventing the possibility of further spinal issues. To do this exercise, lie flat on your back and pull your abdominal muscles in, trying to touch your belly button to the floor. While doing this exercise, try not to stress your lungs; you should be able to talk normally when doing this routine. Hold position for 5-10 seconds and repeat 3 to 5 times.
Lower Back Pain Exercise Two: Leg/Knee Raise
Another of the more simple yet effective lower back exercises is the leg raise; start by lying flat on your back on the floor. Bend your knees with your feet on the floor and arms resting to the sides of the body. Raise your legs, bringing both knees to the chest; clasp with arms wrapped around the knees and pull your legs towards the chest firmly. Hold the position for 5 to 7 seconds, release and relax for 2 -3 seconds before repeating. 5 times
Lower Back Pain Exercise Three: Straight Leg Up
This is one of the most potent lower back pain exercises and is particularly well suited for people with sub-acute pain. Start by lying flat on your back with knees folded and feet at rest on the floor. Hands should be placed on your sides with your palms facing down. Now, raise the left leg straight up creating a 90 degree angle with your body and your leg, raise as far as you can without overstretching the leg muscles. Hold position for 5 seconds before lowering the leg; continue with the right leg and do at least 5 repetitions.
Lower Back Pain Exercise Four: Opposite Stretch
Lie flat on your back with your arms at rest on the sides of your body and your palms facing down. Gently raise your right leg, turning your knee to the left side of your body as your raise it until you feel the stretch. Hold position for 10-15 seconds and bring leg down to the resting position. Repeat with left leg; do 5 sets for each leg for maximum benefit. When doing this exercise make sure that your back is firmly against the ground and does not get raised with your leg.
Lower Back Pain Exercise Five: The Wall Push
Stand with both hands against the wall like you are trying to push it; your feet should be apart with the left foot approximately 18 inches behind the right foot. Make sure that your heels are flat on the floor and the left knee is held straight. Bend forward till you feel a distinct stretching in the left calf muscles. Hold for 2-6 seconds and release tension. Repeat 5 times with each leg and do the set at least 3 to 5 times for best effect.
When doing the floor exercises, it is highly recommended that you use an exercise mat. The exercises recommended above are extremely efficacious when dealing with lower back pain; however, it is important to do them diligently everyday to get conspicuous results.