Lower Back Pain Exercises
Lower back pain exercises are a great way to relieve uncomfortable back pain many people experience on a daily basis. Most of these beneficial exercises can be performed within a short amount of time and in the long run, provide improvement in the everyday pain of the lower back. Before starting any type of exercise it is always important to consult your doctor to make sure they will not harm your lower back instead of help relieve the pain.
For most people, performing small exercises for the lower back will help with everyday pain as well as help reduce the risk of re-injuring your back when you are active. One of the best types of exercise for lower back pain is aerobic exercise. Not only does aerobic exercise help your back muscles, but at the same time you are strengthening your heart and overall health in general.
Some examples of aerobic exercises that are easy on your back are swimming or walking. Exercises to relief lower back pain that are not aerobic exercises are side or front planks, pelvic rocks, heel dig bridges, backward bends, curl-ups in a lying down position, and the clamshell to name a few. All of these exercises are simple exercises that can be performed sitting or standing depending on how your lower back feels when performing the exercises. It is also important to know when it may be hurting more than helping the pain. Side and front planks can easily be performed whether you are a beginner or an expert at any type of yoga.
It is important to make sure your back is completely straight to obtain the most benefit from the exercise.If you are a beginner it is recommended that you bend your knees when on your side and balance your weight on your arm, where as if you are more experienced you can extend your legs out and then balance on your arm. Pelvic rocks can be performed in a standing position or in a sitting position, whichever is more comfortable for you. None of these exercises should be painful. In a standing position, you will rock your pelvis back and forth with your hands positioned on your hips. In a sitting position, you are using the aid of a chair and rocking your pelvis and hips forward and backward just as you would if you were standing.
Bridges and backward bends are exercises that help stretch and work the muscles in your lower back as well. Anyone can perform a backward bend by simply standing up and placing your hands on your waist and slightly bending backwards. Bridges are a little more difficult to where you lie on the floor and as you tighten your buttocks and push off with your heels you lift your hips off the floor until your body is in a straight line. The key to this exercise is to stay in these positions for short periods of time to strengthen the muscles in your lower back. Curl-ups while lying down are another beneficial exercise to perform to help lower back pain. Curl-ups are just like crunches.It’s important to make sure you do not reinjure your lower back when performing this exercise. Rise up only as far as it is comfortable for you. No more than one to two inches should be raised as you are completing a curl-up. Any further may injure your back worse. Last, the clamshell exercise is one that is performed while lying on your side. As you are lying on your side with your feet on top of each other and your knees bent, you lift your upper knee and lower it down gently. You repeat this a few times to help your lower back muscles. When doing this exercise it is recommended that you make sure you are not rolling your hips backward. The lower back pain exercises described above can easily be completed in a short amount of time and they all have the same goal of strengthening your lower back muscles to help prevent injury when being active.
It is important to remember to talk with your doctor to make sure the exercises are safe, to know your limits and not injure yourself worse than when you start, and to complete lower back pain exercises on a regular basis to help strengthen your back muscles to prevent reinjures.
Check more here: inspirational bodies
For most people, performing small exercises for the lower back will help with everyday pain as well as help reduce the risk of re-injuring your back when you are active. One of the best types of exercise for lower back pain is aerobic exercise. Not only does aerobic exercise help your back muscles, but at the same time you are strengthening your heart and overall health in general.
Some examples of aerobic exercises that are easy on your back are swimming or walking. Exercises to relief lower back pain that are not aerobic exercises are side or front planks, pelvic rocks, heel dig bridges, backward bends, curl-ups in a lying down position, and the clamshell to name a few. All of these exercises are simple exercises that can be performed sitting or standing depending on how your lower back feels when performing the exercises. It is also important to know when it may be hurting more than helping the pain. Side and front planks can easily be performed whether you are a beginner or an expert at any type of yoga.
It is important to make sure your back is completely straight to obtain the most benefit from the exercise.If you are a beginner it is recommended that you bend your knees when on your side and balance your weight on your arm, where as if you are more experienced you can extend your legs out and then balance on your arm. Pelvic rocks can be performed in a standing position or in a sitting position, whichever is more comfortable for you. None of these exercises should be painful. In a standing position, you will rock your pelvis back and forth with your hands positioned on your hips. In a sitting position, you are using the aid of a chair and rocking your pelvis and hips forward and backward just as you would if you were standing.
Bridges and backward bends are exercises that help stretch and work the muscles in your lower back as well. Anyone can perform a backward bend by simply standing up and placing your hands on your waist and slightly bending backwards. Bridges are a little more difficult to where you lie on the floor and as you tighten your buttocks and push off with your heels you lift your hips off the floor until your body is in a straight line. The key to this exercise is to stay in these positions for short periods of time to strengthen the muscles in your lower back. Curl-ups while lying down are another beneficial exercise to perform to help lower back pain. Curl-ups are just like crunches.It’s important to make sure you do not reinjure your lower back when performing this exercise. Rise up only as far as it is comfortable for you. No more than one to two inches should be raised as you are completing a curl-up. Any further may injure your back worse. Last, the clamshell exercise is one that is performed while lying on your side. As you are lying on your side with your feet on top of each other and your knees bent, you lift your upper knee and lower it down gently. You repeat this a few times to help your lower back muscles. When doing this exercise it is recommended that you make sure you are not rolling your hips backward. The lower back pain exercises described above can easily be completed in a short amount of time and they all have the same goal of strengthening your lower back muscles to help prevent injury when being active.
It is important to remember to talk with your doctor to make sure the exercises are safe, to know your limits and not injure yourself worse than when you start, and to complete lower back pain exercises on a regular basis to help strengthen your back muscles to prevent reinjures.
Check more here: inspirational bodies