Use these exercises for lower back pain to recover more quickly and prevent re-injury
Strong lower-back muscles and abdominals work together in maintaining a pain-free and healthy back. These exercises for lower back pain help strengthen the muscles of the lower back, but it is important that you begin your exercises slowly and increase levels gradually. Always begin any exercise program with stretching. Talk to your doctor before attempting any exercises, especially if you are already experiencing back pain.
Follow these guidelines when doing exercises for lower back pain.
* Do these exercises on a padded or well-carpeted floor.
* Do them at least twice a day for no less than 5 minutes at a time; once a day is better than not at all.
* Rest between each exercise.
* Do not strain.
* The exercise may be uncomfortable at first, and initially each one should be repeated only 2 or 3 times.
* If there is any problematic pain with a particular exercise, stop doing it.
* As the muscles stretch and strengthen, the routine becomes more natural and enjoyable
The following exercises for lower back pain have been recommended by the National YMCA Association and/or the American Academy of Orthopedic Surgeons.
1. Lie flat on your back. Hug your knees to your chest and at the same time, bring your chin to your chest. Repeat twice, holding for 15 seconds each.
2. Begin on your hands and knees. Simultaneously raise and straighten your right arm and left leg until they are parallel to the ground. Hold for 2 seconds and come back slowly to a starting position. Repeat with left arm and right leg, alternating 10 times.
3. Lie facedown, arms extended overhead, palms on floor. Simultaneously raise your right arm and left leg as high as comfortably possible. Hold for 10 seconds and slowly return to start. Repeat with left arm and right leg, alternating 10 times. Gradually build up to 20 times.
4. Lie facedown, arms at your side and place heels under couch. Slowly raise chest off the floor as high as you comfortably can. Hold for 2 seconds and return to start. Gradually increase to 20 times.
5. Lie on your back. Slowly bend and straighten knee.
6. Lie on your back with knees bent and hands resting below ribs. Tighten abdominal muscles to squeeze ribs down toward back. Be sure not to hold breath. Hold 5 seconds. Relax. Repeat 10 times.
7. Stand with back leaning against wall. Walk feet 12 inches in front of body. Keep abdominal muscles tight while slowly bending both knees 45 degrees. Hold 5 seconds. Slowly return to upright position. Repeat 10 times.
8. Stand with weight even on both feet. Slowly raise heels up and down. Repeat 10 times.
9. Lie on your back with one leg straight and one knee bent. Tighten abdominal muscles to stabilize low back. Slowly lift leg straight up about 6 to 12 inches and hold 1 to 5 seconds. Lower leg slowly. Repeat 10 times.
10. Lie on your back with legs bent. Hold one thigh behind knee. Slowly straighten knee until a stretch is felt in back of thigh. Hold 20 seconds. Relax. Repeat 5 times on each side.
