Lower Back Pain Exercises
If you're recovering from back surgery, a back injury, or if you live with back pain from any cause, you should become familiar with lower back pain exercises.
Which your therapist may prescribe include:
- standing hamstring stretch - Raise your leg to at least 15 inches high with your heel of your on a stool. Keeping your knees staight, lean forward, bending at the hips. Feeling a mild stretch in the back of your thigh. Do not roll your shoulders. Bend at the waist, this will strech your lower back. Hold for stretch for 15 to 30 seconds.
- pelvic tilt - lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold this position for 5 seconds, then relax. Do 3 sets of 10
double knee to chest - variation same starting position knees bent, feet flat, tight stomach mucles... and push your lower back into the floor. Then pull both knees up to your chest. Hold for five seconds and repeat 10 to 20 times.
lower trunk rotation - variation same starting position knees bent, feet flat, tight stomach mucles... keep your shoulders down flat, gently rotate our legs to one side, thatn the other as far as you can. Repeat 10 to 20 times
partial curl - variation same starting position knees bent, feet flat, tight stomach mucles... and flatten your back against the floor. Tuck your chin to your chest. With your hands stretched out in front of you, curl your upper body forward until your shoulders clear the floor. Hold this position for 3 seconds. Don't hold your breath. It helps to breathe out as you lift your shoulders up. Relax. Repeat 10 times. Build to 3 sets of 10. To challenge yourself, clasp your hands behind your head and keep your elbows out to the side.
- cat and camel - start your hands and knees. Let your stomach hang, with your back curving downward. Hold this position for 5 seconds. Then arch your back and hold for 5 seconds.
- quadriped arm/leg raises - start your hands and knees. Tighten your abdominal muscles to stiffen your spine. While keeping your abdominals tight, raise one arm and the opposite leg and hold straight out from your body. Hold this position for 5 seconds. Lower your arm and leg slowly. Using the opposite arm and leg do this 10 times on each side.
- piriformis stretch -lie on your back with both knees bent, rest the ankle of one leg over the opposite knee. Grasp the thigh of the bottom leg and pull that knee toward your chest. Tthe stretch will be along the buttocks and possibly along the outside of your hip on the top leg. Hold this for 15 to 30 seconds. Repeat three times. Switch legs and do the same stretch again
Often the causes of lower back pain is simply the lack of muscle tone and strength to handle day-to-day activities. Going through the routine of your day--even if you're a busy person--is not sufficient to strengthen muscle.
People have many excuses for not following an exercise routine--not enough time, lack of equipment, etc. Developing an effective exercise regimen does not take equipment or even very much time. A few minutes every day performing strengthening exercises such as pelvic tilts, knee lifts, and others will make a big difference in the way your body carries the weight. Keep in mind that the main part of the body that supports the lower back is the abdominal muscles!
It's common for any type of lower back pain exercises to increase the pain as the muscles begin working differently. That's where MendMeShop Ultrasound Device comes in handy. The ultrasound therapy is good for pain relief deep into the muscle tissue. As the muscles that support the spine are retrained to work properly, ultrasound can stimulate blood flow and oxygenation that promotes healing in the tissue.
Do your exercises as prescribed by your therapist, chiropractor, or healthcare provider to strengthen your lower back. Then add the benefits of ultrasound and see what happens.