Exercises for Lower Back Pain
Exercises for lower back pain are a great way to strengthen your core and your lower back.
That said, being aware of your poor posture while sitting or standing or habits such as smoking can have a tremendous effect on your healing process. Correcting these behaviours can have as much of an affect as exercises. Ensure you sit straight and use an ergonomic chair or computer keyboard to reduce repetitive injury and lift with your knees and not with your back to reduce risk of acute injury.
Make sure you avoid inactivity and employ the following exercises. Remember that some discomfort is normal, but if that discomfort continues beyond a few minutes then adjust your actions and/or see your medical professional.
Lie on your back with your hands at your neck or ears. Gently tighten your abdomen and raise your shoulders from the floor. Don’t lead with your arms or elbows. Your feet, lower back and tailbone should remain on the floor. Hold this position for a second or two and then repeat ten to fifteen times.
Lie on your back and either loop a towel over your foot or hold your calf. Slowly straighten your knee and pull back on your leg until you feel it stretch in your thigh. Hold for 15 to 20 seconds and switch legs. Repeat three or four times.
Lean against the wall and slide down until your knees are slightly bent. Press your lower back into the wall and hold for ten seconds before sliding back up the wall. Repeat ten times.
Lie on your stomach and push yourself up to your hands and elbows. Hold for ten seconds before relaxing. Repeat ten times
From a sitting position, lift your ankle onto your knee and flex your buttock. Hold for ten seconds and repeat ten times before alternating legs.
Lie on your back with your feet on the floor and your knees elevated. Roll your knees to the side, followed by your pelvis, but leaving your shoulders on the floor. Hold for ten seconds and then alternate sides. Repeat ten times.
Swimming is a great low-impact conditioning that is easy on the back and spine and helps promote muscle strength training. It is especially suggested for those with severe back pain and osteoarthritis. Take care not to over-extend with your front stroke and when rolling your head for breathing.
Exercises for lower back pain are a great way to strengthen your lower back as well as the functional muscle groups. It works very well in conjunction with many of the other forms of lower back pain relief, especially Revlex™ which works to address the primary trigger points as well as the entire muscle group.