4 Exercises For Lower Back Pain: Simple But Effective
By: Lewis Phillips.
There are many simply exercises for lower back pain that can be performed easily in the comfort of your home. There is no need to have the assistance of a therapist with these simple exercises. These exercises will strengthen the lower back, relieve lower back pain and help to correct your posture.
The Pelvic Tilt is one of the popular exercises for lower back pain because it helps to strengthen your abdominals. As you lay on your back with your knees flexed and your feet flat on the floor, relax your upper back on the floor.
Slowly but firmly press your lower back on the floor. This will cause your abdominal muscles to tighten. You should remain in this position for 10 to 15 seconds. This exact procedure should be repeated 7 to 10 times.
The Curl Up is also one of the effective exercises for lower back pain. This exercise is also done while on your back. First, perform the pelvic tilt and hold this position. This is the starting position for the curl up.
Now, with the chin tucked in while in a curl up position, gradually lift your shoulders from off the floor. Your feet should not leave the floor. This position should be maintained for at least 10 seconds and repeated for at least 7 reps. 10 reps is preferred. Keep the abs tucked in as you roll slowly back to the starting position.
A variation of the curl up is the Curl Up with Rotation. The curl up exercise is performed, but a twisting of the body to one side is added at the end. The position should be held for 10 to 15 seconds, followed by a return the floor and a repeat of the exercise with a twist to the other side.
Hold the position for another 10 to 15 seconds before rolling back down on the floor. Repeat this steps 7 to 10 times. Remember to maintain the pelvic tilt while doing this exercise.
The Lower Back Stretch Exercise is the last exercise and it consists of a pelvic tilt followed by abdominal contraction. This is done by first doing the pelvic tilt and then holding the position.
Wrap your arms under your knees and pull the knees towards your chest using your abdominals. Do not touch the floor with your head. Maintain the position for 30 seconds. The lower back should experience a small amount of tension. Repeat at least 3 times.
These exercises for lower back pain should help you to experience pain relief and could result in better posture. They have also proven to be effective at strengthening not only the lower back muscles, but also the abdominals as well.
Article Source: http://www.ezarticles.info
|
