Lower Back Pain Exercises
Lower Back Pain Exercises can be very helpful for you. YOu see, lower back pain is mostly experienced by adults over age of 45 years. It is a result of muscle strain because of overuse or injury. This pain can be reduced by some stretching exercises. Most of adults can continue their active routine with the exercises for back, legs, stomach. Some times exercise may help to prevent the increase in pain.
Some simple exercises can be done at home without anybody's special guidance or any special instrument. First thing you should remember that doing the exercises will not give the immediate results but you have to continue it for considerable time then only you will see gradual improvement. Start the exercise routine without any fear in mind. Once you have started you must observe the activities which may feel uncomfortable for you. You may avoid such activities if they are painful.
The exercises are helpful for you to make your muscles of abdomen and spine strong. It ultimately helps to avoid back pain. Strong muscles are essential for ideal position of your spine and this gives you good posture.
You should always start your exercise with warming up your muscles. Fast walking or aerobic activity for 5-10 minutes will be ideal for this. Wearing comfortable loose attire helps you to do the exercises easily. If any particular activity is painful then you should not do it and continue it only with the guidance of expert.
Slowly you should increase the activity level. The regular exercise will help you to improve your strength and flexibility. Two simple exercises are recommended for Lower back pains are pelvic tilt and knees to chest.
Pelvic Tilt
In this exercise you have to lie on your back. Then bend your knees. This is a relaxed position because small part of your back is untouched by the floor. If you try to tighten your abdominal muscles your back tries to press against the floor. In this position you should hold for 5 second. After relaxing repeat it again. Slowly you should go up to 10 rounds.
Knees-to-chest
Start your exercise with lying down on your back. Keep your legs straight. Then you should move your one knee up to your chest. This you have to do with pelvic tilt. Your back must be pressing into the floor. Keep the position for 5 seconds and do the same with the other leg. Repetition for 5 times with each leg will help you to relax.
Cat stretch, Camel stretch, prone hip extension and hamstring stretch are also used as lower back pain exercises.
Besides the specific exercises many sports help to battle the lower back pain. Walking, biking, swimming are excellent for solving the lower back pain; while sports which causes sudden twists, rough contact are not safe for your back. Football, soccer, volleyball, handball, sledding, ice hockey are not recommended if you have lower back pain.
You can reduce your lower back pain through exercise only after consultation with your doctor. It should not be acute pain then only the exercises are useful.
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