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Reduce Back Pain With These Lower Back Exercises
Lower back exercises can be a big help to sufferers of pain in the lumbar or lower back regions. Of course, you will need to know what is causing your pain and take advice from medical professionals on the types of exercises that you should do. The following are some of the most effective lower back exercises that might be suggested for some people.
Curl your spine backwards with the Cobra exercise.
Start by laying face down on the ground, with your hands flat down at waist level; pushing up from the hands, lift your upper back and head, allowing your spine to curl backwards. Hips stay on the floor. Only stretch to a comfortable point. Try to remain in this position for one or two minutes, then lower yourself back down.
Do some hamstrings stretches and curve your spine forward.
It is important to do this exercise after curling backwards to regain balance. This exercise, or pose, is also known as Janu Sirsasana in Yoga.
Sit on the floor, and stretch your right leg all the way, or as much as you can, in front of you. The left leg is instead bent with the knee pushed toward the floor, and the left foot pushed flat against the right leg. Bend down as far as you can toward the right leg, stretching your arms toward your toes. See if you can touch your foot, toes or ankle.
Feel the stretch in the hamstring in the back of the leg and in your lower back, but make sure you keep it comfortable. Keep this position for one or two minutes, then straighten your back slowly and repeat the exercise with the other leg.
Side bends
You can do these bends either standing, sitting, or seated on an exercise ball. Raise your arms over your head and connect your hands together. Keep your body from leaning forward, and then try to bend the whole upper portion of your body on each side, first one, then the other.
Twist the spine.
Take special care not to go too far with this example of our lower back exercises. Seek medical advice first, especially if your back pain is the result of an accident or a neck injury.
Sit on a chair without arms and keep your feet on its side, firm on the ground. Keeping the hips firm in place, turn your body around to the right. Place the left hand over the right knee, and the right hand behind you. Twist as far as you comfortably can to the right. Keep the head upright but turned to look over your right shoulder.
Hold for a count of 15 or 20, and slowly return to the font, leading with the head. Repeat the exercise with your other side.
If you are using a chair with a back, make sure you keep your feet on one side, so the back of the chair won't be in your way as you turn yourself around. The back of the chair should be on your left when you turn toward the right.
You can also do this exercise sitting directly on the floor. If you are twisting toward the right, the left knee is bent and flat to the ground. The right leg is also bent, but the knee is up in the air and hooked over the left knee. Keep your left elbow over your right knee, and then twist to the right. You should try to keep your hips and buttocks from moving at all. This pose is known in yoga as Ardha Matsyendrasana.
Once again, let us stress that the lower back is a vital and sensitive area and medical advice is necessary if you have lower back pain. Check with your doctor before starting, to be sure that your chosen lower back exercises are suitable for your individual condition.
Curl your spine backwards with the Cobra exercise.
Start by laying face down on the ground, with your hands flat down at waist level; pushing up from the hands, lift your upper back and head, allowing your spine to curl backwards. Hips stay on the floor. Only stretch to a comfortable point. Try to remain in this position for one or two minutes, then lower yourself back down.
Do some hamstrings stretches and curve your spine forward.
It is important to do this exercise after curling backwards to regain balance. This exercise, or pose, is also known as Janu Sirsasana in Yoga.
Sit on the floor, and stretch your right leg all the way, or as much as you can, in front of you. The left leg is instead bent with the knee pushed toward the floor, and the left foot pushed flat against the right leg. Bend down as far as you can toward the right leg, stretching your arms toward your toes. See if you can touch your foot, toes or ankle.
Feel the stretch in the hamstring in the back of the leg and in your lower back, but make sure you keep it comfortable. Keep this position for one or two minutes, then straighten your back slowly and repeat the exercise with the other leg.
Side bends
You can do these bends either standing, sitting, or seated on an exercise ball. Raise your arms over your head and connect your hands together. Keep your body from leaning forward, and then try to bend the whole upper portion of your body on each side, first one, then the other.
Twist the spine.
Take special care not to go too far with this example of our lower back exercises. Seek medical advice first, especially if your back pain is the result of an accident or a neck injury.
Sit on a chair without arms and keep your feet on its side, firm on the ground. Keeping the hips firm in place, turn your body around to the right. Place the left hand over the right knee, and the right hand behind you. Twist as far as you comfortably can to the right. Keep the head upright but turned to look over your right shoulder.
Hold for a count of 15 or 20, and slowly return to the font, leading with the head. Repeat the exercise with your other side.
If you are using a chair with a back, make sure you keep your feet on one side, so the back of the chair won't be in your way as you turn yourself around. The back of the chair should be on your left when you turn toward the right.
You can also do this exercise sitting directly on the floor. If you are twisting toward the right, the left knee is bent and flat to the ground. The right leg is also bent, but the knee is up in the air and hooked over the left knee. Keep your left elbow over your right knee, and then twist to the right. You should try to keep your hips and buttocks from moving at all. This pose is known in yoga as Ardha Matsyendrasana.
Once again, let us stress that the lower back is a vital and sensitive area and medical advice is necessary if you have lower back pain. Check with your doctor before starting, to be sure that your chosen lower back exercises are suitable for your individual condition.
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