What are some lower back pain exercises?

The causes of lower back pain can be as diverse as the number of people who experience pain. Whether the back pain is unusual or severe, it is always appropriate to visit a doctor before starting any type of treatment program using these lower back pain exercises. Also, keep in mind that simple cardiovascular activities such as walking, swimming or cycling for 20 to 30 minutes a day can also help relieve pain.

Two simple exercises on the lower back are pelvic tilt and knee section to the knees. For tilt, you first lie on your back with knees bent and legs on the floor. Note that the small back does not touch the floor in this position. Now tighten the abdominal muscles so that the small back is pushed flat on the floor. Hold for five seconds. Rest your belly muscles. Repeat it up to ten times.

Stay in this position on your back for the knee brush section. Keep your knees bent. Grasp the lawyone behind thigh above the knee. BendsTow this leg to the chest while the left leg remains bent, the leg on the floor. Hold it for 20 seconds. Relax. Repeat with your left foot. Repeat up to four times with each leg.

Another good exercise for lower back pain that requires to stay near the ground is the back section. Load the stomach instead of your back for this section. Lie flat with your hands located above the shoulders on both sides of the head. Slowly use the arms to move the upper body from the floor. Pelvis should remain on the floor. This is not push-up, so let your back sag. Hold for five seconds and then return to the starting position. Repeat up to ten times.

Many exercises for the lower back use the exercise ball or wall to stabilize. It can be a little more difficult at first. Several times, however, these exercises can be very effective backpacking and alleviating chronic pain.

Squats Squats can be doneagainst any flat wall. Stand with your back flat against the wall. Go out your feet out of 12 inches (30.48 cm) from the wall while keeping your back apartment. Bend both knees to an angle of 45 degrees. Keep it for five seconds before returning to the starting position. Repeat up to ten times.

There is also a variation of this exercise using an exercise ball. Instead of putting back on the wall, place the exercise ball between the small rear and the wall. Slowly bend the knees from an angle of 45 to 90 degrees. When bending the knee, lift your hands over your head. This should be done slowly. Hold for five seconds. Straighten the knees. Repeat up to ten times.

One more exercise with the exercise ball requires lying on the stomach above the ball. Your passport should be close to the front of the ball, with most of the supports under the lower abdomen and the pelvic area. Slowly increase the alternative ARMS over your head. Slowly lift the alternative legs two to four inches (5 to 10 cm) from the floor. Now combine these movements by lifting the right arm and left nohy at the same time; Then lift your left arm and right leg. Now bend the left knee and lift the leg so that the thigh is aligned with the rest of the body. Hold five seconds and then make the right leg. Repeat up to ten times. During this exercise, be sure to wrap your back.

There are many other exercises on the lower back, but this is a few foundations that are very effective and are a good start of the exercise program. As with any exercise program, however, be aware of what the body is capable of. If there is pain during any of these exercises, stop and look for professional attention.