Got Back Pain? Get Relief With These 3 Simple Lower Back Pain Exercises
Pain in the lower back leaves many people with limited mobility. Your odds are 8 out of 10 that you will suffer from some type of back pain. Believe it or not lower back pain exercises are the key to you being pain free in the long run.
So what causes pain in the lower back anyhow?
When the core group of muscles decrease in strength, back pain is almost always the result. Back pain can stem form herniated (slipped or bulging) discs, sciatica, scoliosis, arthritis of the spine or numerous other conditions that affect the back. The pain will go away when you do one simple thing strengthen the core muscles.
Once you starting out these exercises for back pain you MUST hold your abdominal muscles stiff for the full workout. DO NOT keep your breath in, just breathe normally when executing the drills.
Ok onto the lower back exercises.
Hurdler Extension
When standing up, put a chair approximately 3 feet in front of you. Place the heel of one foot on the seat of the chair. Next bow forward at the waistline and move your head towards your knee. Keep position for a count of 1015 seconds. Go back to the beginning pose and repeat with the other leg. Start with 3 reps then go up in increments of one every other day until you achieve 12 reps.
Pelvic Tilt
Lie on your back with feet flat on the floor and knees bent. Loosen up your spine muscles, press your back flat against the floor while contracting your abdominal and buttock muscles, and. This exercise will angle your hip forward. When your back is completely flat , maintain the pose for 10-15 seconds. Start with 3 reps then increase by one rep every other day until you reach a maximum of 12 reps.
The Wall Squat
Stand up with your spine against a wall, heels approximately 1 1/2 feet from the wall, feet shoulder-width apart. Flex abdominal muscles. Slip slowly downwards until the knee joint forms a 90 degree angle. If this is overly hard, bend knees to 45 degrees and slowly expand from there. Hold for a count of 5 then slide back up the wall. Do 5 reps.
Doing these back exercises on a regular basis will help to get rid of your back pain eventually.
So what causes pain in the lower back anyhow?
When the core group of muscles decrease in strength, back pain is almost always the result. Back pain can stem form herniated (slipped or bulging) discs, sciatica, scoliosis, arthritis of the spine or numerous other conditions that affect the back. The pain will go away when you do one simple thing strengthen the core muscles.
Once you starting out these exercises for back pain you MUST hold your abdominal muscles stiff for the full workout. DO NOT keep your breath in, just breathe normally when executing the drills.
Ok onto the lower back exercises.
Hurdler Extension
When standing up, put a chair approximately 3 feet in front of you. Place the heel of one foot on the seat of the chair. Next bow forward at the waistline and move your head towards your knee. Keep position for a count of 1015 seconds. Go back to the beginning pose and repeat with the other leg. Start with 3 reps then go up in increments of one every other day until you achieve 12 reps.
Pelvic Tilt
Lie on your back with feet flat on the floor and knees bent. Loosen up your spine muscles, press your back flat against the floor while contracting your abdominal and buttock muscles, and. This exercise will angle your hip forward. When your back is completely flat , maintain the pose for 10-15 seconds. Start with 3 reps then increase by one rep every other day until you reach a maximum of 12 reps.
The Wall Squat
Stand up with your spine against a wall, heels approximately 1 1/2 feet from the wall, feet shoulder-width apart. Flex abdominal muscles. Slip slowly downwards until the knee joint forms a 90 degree angle. If this is overly hard, bend knees to 45 degrees and slowly expand from there. Hold for a count of 5 then slide back up the wall. Do 5 reps.
Doing these back exercises on a regular basis will help to get rid of your back pain eventually.
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