There are a number of lower back pain exercises that a person can do to alleviate discomfort. Stretching is important before any exercise. There are both stretches and exercises that may strengthen the soft tissue in the area along with the spine. This will take back pain away and increase mobility. It is important to wear comfortable clothing while exercising and not to force the body into a position that cases pain. Before beginning any new exercise regime, it is always best to consult with a doctor.
Stretches Which Can Ease Lower Back Pain
Many people who suffer from back pain usually feel the tension early in the morning. Stretching may help to lower discomfort and heighten spine flexibility. Here are a few stretches that may help.
- Back Flex: When laying down on the back, a person pulls the knees to the chest while pulling the head forward.
- Knee To Chest Stretch: While laying on the back with knees bent and heals on the floor, hands are placed behind one of the knees while bringing it to the chest.
- Hip Stretch: Standing upright with feet shoulder width apart, a person takes a small step back with right foot. The left knee is bent and the weight is shifted to the right hip. While the right leg is straight, a person bends forward more and reaches down the right leg. A stretch in the outside hip should be felt.
- Hamstring Stretch: While standing, a person bends forward at the waist with arms down and legs straight. Toes are touched without straining. When stretch is achieved, a person may stop.
Quick Exercises That Prevent Back Pain
Here are a few helpful exercises that may prevent or help a person suffering from lower back pain.
- Bridge Exercise: While laying on the back with knees bent and feet flat on the ground, a person keeps the shoulders relaxed and the ab muscles tightened. A person raises the hips to form a line between the knees and shoulders. The position is held and the person returns back to the original position.
- Pelvic Tilt: While laying on the back with knees bent, a person tightens the ab muscles so the small of the back is pressed flat to the floor. This pose is held and released.
- “Good Mornings”: While standing with legs straight and shoulder width apart, a broomstick is placed across the shoulders. A person bends forward slowly so the face is parallel with the floor and then returns back up.
To prevent lower back pain, it may help to find exercises that strengthen core muscles that protect the spine. These includes sit ups, crunches, and leg lifts. Hyperextensions can be performed at a gym or by laying on the ground with stomach down and raising the chest off the floor.
It is important to persevere and keep doing all of the stretches and exercises each day even after the pain has gone away. Many times the pain will subside and return because the exercises were stopped. This will only leave a person back to the starting point and feeling the pain once again.
Exercises for lower back pain are not difficult and take little time to perform. If they are done each day, a person will notice an improvement in flexibility and range of motion. They will also prevent and treat lower back pain. This kind of pain can be very annoying and interfere with normal activities. To assure that a person can stay pain free, it is important to stretch and exercise daily. If things do not improve, it may be wise to see a doctor.