By Tom Charles
Back pain is a common thing for many adults. It can happen for a variety of reasons, be it sports injuries, accidents, aging, or just being overweight. If you have pain, there are many lower back pain exercises that you can do.
Exercises for you back can not only help you to relieve the pain now, it may also help you recover from any injury faster, and strengthen your back to prevent reinjury. In most cases you can do simple exercises in the comfort of your own home, so no special equipment will be needed.
The exercises that will help you to reduce or prevent lower back pain usually fall into one of the following: aerobic exercises, stretching exercises, or strengthening exercises. Aerobic exercise will help speed up the recovery of your injury, while conditioning your heart and muscles. Stretching exercises keep your body flexible so you are less prone to injury. Strengthening exercises should be aimed at strengthening your core, which would be your back and stomach.
It is often best to have a physical therapist design a home exercise program for you, but if you are unable to do so, here are some lower back pain exercises you can perform.
Try to get in some aerobic exercise every day, such as walking. Even going for just a short 5 minute walk can do wonders for you back. It is best to start slowly then build up. Swimming is an excellent choice if you have lower back pain, because it is a non weight bearing exercise, along with aquatic aerobics. Eventually you can build up to aerobic exercises like biking and running.
The choice in strengthening and stretching exercises depends upon when your back pain is eased. If you feel less pain in you lower back when you are standing or walking a couple of good exercises would be the bird dog exercise and the press up back extension.
Bird Dog Exercise:
· Start on the floor on your hands and knees and tighten your stomach muscles
· Raise on leg straight out making sure not to let your hips drop
· Hold this position for a few seconds
· Lower you leg and repeat with the other leg
· Perform this about 10 times for each leg
· Over time you can gradually build up your hold time
Press Up Back Extensions:
· Lie on your stomach and place your hands under your shoulders
· Press down with your hands and elbows so your shoulders and upper back raise off the floor
· Allow your back to arch and hold for a few seconds, then relax
· Repeat several times
If your pain is eased by sitting down a couple of good exercises are curl-ups and the knee to chest exercise.
Curl-ups:
· Lie on back with your feet flat on the floor and your knees bent at a 90-degree angle and your arms crossing over your chest.
· Tighten your stomach muscles and raise your shoulders off the floor while keeping your head in line with your body.
· Hold this position for a couple of seconds before lowering yourself down
· Repeat this process around 10 times.
Knee to Chest Exercise:
· Lie on your back with your feet flat and your knees bent
· Keeping your lower back pressed to the floor; bring on knee up to your chest while the other foot is still flat on the floor.
· Hold this position for around 15 seconds before relaxing. Now repeat with the opposite leg.
· Perform this exercise several times with each leg.
These are just a few of the lower back exercises a person could perform to help relieve their pain. As always be sure to consult your doctor before performing any new exercise program or if your back pain persists.
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