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What are The Lower Back Pain Exercises?

Lower Back Pain
By Jhon Evans If you follow a series of exercise routines, then you will be able to reduce your lower back pains. Keep in mind that when you are starting out, you need to keep a gentle touch and not push yourself beyond your limit. Try to keep a check on your body, and if you start to feel any kind of pain, then we suggest you take a break and lower the intensity of your exercise. If you are able to practice this routine once a day without any pain, then you will be able to get the best results.

The following exercises are not about using any physical tools. Though many people use inversion tables for lower back pain exercises. The Outdoor Geeks have published a detailed guide about inversion tables. You may check that out.

Bottom to Heels Stretch

The exercise is designed to stretch and mobilize your spine.

Position: Kneel on your knees, and place your hands flat on the floor. Make sure that your back is straight, and keep your neck long. Do not lock your elbows, and keep your shoulders aligned.

Movement: Slowly and steadily take your bottom half backward, and try to maintain a natural curve. Hold in position and take a deep breath, then return to your initial position and start over.

NOTE: If you have a knee problem avoid sitting backward. Use a Mirror to help ensure the right position. Stop stretching when you feel uncomfortable.

Repeat: This process 8 to 10 times.

Knee Rolls

Helps you stretch and mobilize your spine.

Position: Lie flat on a yoga mat, and place a small flat cushion or textbook under your head. Bend your knees, and keep them together. Try to relax your upper body, and tuck your chin inside.

Movement: Push your knees to one side, and then move your pelvis. Make sure that both your shoulders are on the floor. Then hold in position and take a deep breath. Then return to the starting position.

NOTE: Stop moving when you feel any pain, or if you start to feel uncomfortable. In addition, you can add a soft pillow between your knees for more comfort.

Repeat: 8 to 10 times

Back Extensions

This will help you stretch and mobilize your spin backward.

Position: Lie flat on your stomach on a yoga and, and keep your hands folded on both side. These will help lift your upper body from the floor. Before you start make sure your neck is long, and your shoulders are back.

Movement: Push down on your hands to lift your upper body, and make sure your neck is long, and your shoulders are straight. Stop when you feel a gentle stretch in your stomach muscle, then hold the position and count to 5 or 10. The simply return to your starting position.

NOTE: Do not bend your neck backward, and keep your hips grounded.

Repeat: This movement 8 to 10 times

These lower back pain exercises will help you get rid of your lower back pain in a natural manner. As there are times when your lower back starts to hurt when you do not practice an active lifestyle. These simple exercises will help you get on the right track.
 

Jhon Evans




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