Low Back Pain Exercises
If you suffer from low back pain, here are some exercises that you can try out to help you alleviate your condition. These low back pain exercises have been tried and tested to be effective on many sufferers of low back pain. If you do them properly, you might also be able to get the same results. These exercises strengthen and straighten your back muscles that can help minimize the pain you are feeling in your back right now.
Pelvic Tilt – this is a back strengthening exercise. You should try to do ten repetitions of three sets each. You must first lie on your back with your knees bent. Make sure that the small of your back is not touching the floor. Clench your stomach muscles so that the small of your back touches the floor and hold for five seconds and then release it. Make sure to hold your breath when you clench your stomach muscles.
Knees to chest – this is a back stretching exercise. You should assume the pelvic tilt position. From the initial pelvic tilt position, you should bring your left knee up to your chest. Hold the knees for five seconds and then release it and assume the initial pelvic tilt position. Repeat the same procedure with the right knee. Repeat the exercise five times for each leg.
Back stretch – this is also another back stretching exercise. To do this properly, you must lie flat on your stomach. From this initial position, you should put your palms on the floor right from your chest. You should then use your arms to push your upper body up from the floor. Hold that position for five seconds then return to the initial position. You should repeat this exercise ten times.
The cobra – this can strengthen your back as well as your chest. The initial position for this exercise requires you to lie flat on your stomach with your forehead touching the floor. Place your hands behind your head. From this initial position, you need to raise your upper body up. Try to raise it as high as you can. Hold for one second and then release it.
Crunches – this exercise strengthens your core muscles which means it can really help support your back. The initial position for this exercise requires you to lie flat on your back. Put your fingers just behind your ears. Put your knees up with your feet flat on the floor. Slowly raise your upper body until your elbows touch your knees. Return to the initial position immediately. Repeat this exercise for twelve to fifteen times.
By doing all these exercises properly, you can ensure that you can minimize the pain in your back. These low back pain exercises are definitely going to help you deal with the back pain that you are currently suffering.