Lower Back Pain Exercises-Gives Pain Relief

Five of the Best Lower Back Pain Exercises

 
   It is estimated that up to 80% of us will suffer from some form of lower back pain, sometime in our lives. Many back conditions are due to bad posture or work related movements. While others may be due to injury or illness. Millions of work days are lost each year as a direct result of back problems, particularly lower back pain. So why are we not looking after our backs better?
 
   Hindsight is a very valuable gift, which is why most of us don't think about taking care of our backs until it is too late and they hurt. Heavy and incorrect lifting, housework, gardening even driving all take their toll and put stress and strain on the back. Many people are required at work to sit in an office for long hours, often in an inappropriate chair. Surprisingly, inactivity is one of the biggest causes of lower back pain.
 
   Besides these lifestyle factors connected with lower back pain, sprained ligaments ,lower  back injuries, slipped disc, Sciatica, pregnancy or strain in the muscles can contribute to lower back pain. Whatever the reason, it can cause immense pain and discomfort and be very debilitating.
 
   The treatment for someone with lower back pain involves giving them pain relief in the form of medication such as an anti-inflammatory like ibuprofen, massages and exercises. Exercises that  are designed to strengthen the muscles of the stomach, legs and back are recommended. Along with certain stretching exercises to keep the muscles and tissue flexible.
 
   Here I have outlined five of the best lower back pain exercises. For good back health, these should be maintained even when the lower back pain has ceased. Some of these are very quick, but simple and aim to strengthen your core muscles that will support your back.
 
   As always, before embarking on any treatment yourself, it is advisable to see your doctor first to get an accurate diagnosis. This is because some back conditions need to be treated in very different ways, such as a slipped disc, and you could do more harm than good.
 
   Pelvic Tilts
   This exercise is for strengthening lower back muscles. Lie on your back on an exercise mat and place your hands on your stomach. Squeeze your pelvic and abdominal muscles, (this can sometimes take some practice), and press your upper body on the floor, making the curve of your back almost straight. Repeat twelve to fifteen times.
 
   Cat Arch Stretch
   Get down on all fours with your palms flat on the floor below your shoulders and your knees below your hips. Drop your head down and stretching your hips, gently try to raise your back from the middle towards the ceiling. Your back should form a curve towards the ceiling. Hold this position for fifteen seconds then return to the start position. Doing this in front of a mirror can help get the correct position. Repeat twelve to fifteen times.
 
   Knee to Chest
   This exercise is good at relieving the stress on your lower back and relieving lower back pain. Lie on an exercise mat, bend one of your knees and bring it close in to your chest. Extend your other leg along the floor. You can support your knee with your hands. Hold this position for fifteen seconds. Repeat the exercise on the other leg. Do this exercise ten times on each leg.
 
   Back Extension
   These stretches for lower back pain treatment help strengthen back muscles. For this exercise, lie down on your stomach, near the edge of your bed. Your upper body, just above your hips, should be positioned hanging outside the bed, parallel to the floor.. Keeping your hands crossed on your chest, bend your upper body to make your head touch the ground. Come back to the start position and repeat twelve to fifteen times.
 
   Hamstring Stretch
   Tight hamstrings often occur when you have been in a seated position for long periods of time. This can cause lower back pain. To stretch hamstrings, lie on your back on a mat with your legs straight out in front of you. Lift your left leg up and hold the back of your hamstring. Pull your leg towards your body as far as you comfortably can. Hold this position for twenty to thirty seconds. Slowly release and repeat with the other leg. Repeat this exercise five times with each leg

   These a just a few exercises for lower back pain. Some warm up exercises are advisable before you start such as walking. And as with most things prevention is better than cure. All the above lower back pain exercises should be performed on a regular basis to keep your back healthy and pain free.