Lower Back Pain Exercises – What You Need To Know
Lower back pain is a common physical problem that may range from mild to severe. This can be caused by overusing or misusing of the back muscles or it can be caused by a lower back injury like muscle strain or spasm, sprain of ligaments, and or a slipped disk. Though this may seem just a simple disorder and can be remedied with proper lower back pain exercises, still it should not be taken for granted. If you have exerted to the max your back muscles, then it is highly possible that you will suffer lower back pain. If you are currently experiencing this problem, good lower back pain exercises will definitely help you out.
There are many recommended back pain exercises that can help restore and strengthen your back. Once you have performed regular lower back pain exercises, you can instantly return to your everyday activities and say goodbye to lower back pains for good. Here are some of the basic lower back pain exercises recommended by most orthopeadic surgeons and physical therapists. These lower back pain exercises needs to be done 10 to 30 minutes a day and 1 to 3 times daily for fulltime recovery.
Basic Lower Back Pain Exercises
The Ankle Pumps
- Lie on your back then move your ankles up and down.
- Repeat this lower back pain exercises 10 times.
The Heel Slides
- Lie on your back.
- Gradually bend knees and straighten it.
- Repeat this lower back pain exercises 10 times.
Abdominal Contraction
- Lie on your back with knees bend and hands placed below ribs.
- Put pressure to your abdominal muscle to squeeze ribs down towards back.
- Hold breath for 5 seconds and release, relax.
- Repeat this lower back pain exercises 10 times.
Wall squats
- Lean your back against the wall.
- Place your feet 12 feet in front of your body.
- Slowly bend both knees 45 degrees while keeping your abdominal muscle tight.
- Hold for 5 seconds.
- Return to stand position.
- Repeat this lower back pain exercises 10 times.
The Heel Raises
- Stand and place all your weight to your feet.
- Slowly raise your heels up and down.
- Repeat this lower back pain exercises 10 times.
Straight leg raises
- Lie down on your back with one leg extended and one knee bended.
- Tighten abdominal muscle to balance your lower back.
- Gently lift leg straight up, approximately 6-12 inches and hold it there 1 to 5 seconds.
- Lower your legs slowly then perform the process to your other foot.
- Repeat this lower back pain exercises 10 times.
Say Goodbye to Lower Backaches with Lower Back Pain Exercises
These are just among the basic lower back pain exercises that will greatly relieve pain and restore your back’s strength. There are other lower back pain exercises that can be done which ranges from intermediate to advanced lower back pain exercises.
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Those exercises are very similar to some that were prescribed to my mother years back because she had debilitating back pain. Even after nothing else could touch the pain, by starting slowly and doing these exercises on a daily basis, she was able to effect complete lower back pain relief. She has to be careful about her back to this day, but at least she’s not bedridden.