Exercises for Lower Back Pain, Reduce Back Pain
Have you experienced a lower back pain that doesn’t seem to go away no matter how much stretching you do? It seems as if you carry the weight of a monstrous beast in your back. You find it hard to walk, bend, twist or even just stand straight and the thought of sitting idly or lying for days and days is so tempting. However, with your lifestyle, it is impossible to just set aside every work to take a break because of this treacherous pain. Ironically, the less movement you perform, the higher you risk the pain.
Lower back pain exercises are very important to those suffering from pain in the back. This pain is normally common to adults of the age of 45 years and above and can be reduced by doing exercises as a routine. Stretching is an important way of keeping healthy. Simple exercises are useful in the cure of problems of the back. These can be done without the guidance from anyone.
First, performing the exercise with hands behind your head can aggravate or develop strain on your cervical spine (your neck). Because of the typical abdominal weakness most low back pain sufferers have, they cannot effectively initiate movement of the trunk by engaging the abdominals. So, instead they begin to pull at the head which causes strain to the cervical spine
Again in the early morning and before you go to bed at night lie on your stomach and gently push your upper torso off of the floor while leaving you’re your pelvis and lower torso on the floor. This exercise is known as the cobra in the world of yoga and McKenzie extension in lying in the Physical Therapy world. Hold this position for one minute then relax for a minute then repeat if for one more minute.
Stretching and bending exercises is also a good way to work out your hamstring muscles. For maximum effect, apply pressure on lengthening the hamstring such as bending forward or stretching your legs in front of you. The exercise should take at least 30 to 45 seconds and should be done in two sets for each day. During the regimen, avoid stretching or bending too fast. Avoid bouncing as this can cause muscles tearing.
Regular exercise is necessary to help restore the strength of your back and help you make a gradual return to regular activity. With the approval of you doctor, there are a number of exercises for your lower back you should try to help relieve or ease the pain in your lower back. You will get the best results with ten to twenty minutes of lower back exercises, one to three times a day.