Simple and Easy to Follow Exercises for Lower Back Pain
by Lewis Phillips
There are several exercises for lower back pain which are simple and can easily be done at home. These exercises can be performed even without a therapist to assist you with the execution. They are effective in relieving lower back pain and in correcting posture through strengthening of those weak muscle groups.
One of the exercises for lower back pain which is commonly done to strengthen the abdominals is the Pelvic Tilt. This exercise is done while lying on your back with both knees flexed. Feet should be flat on the floor. The upper back should be kept relaxed against the floor.
While in this position, the lower back should be pressed slowly against the floor. You should feel the abs tightening. This position should be held for 10 to 15 seconds. Now, repeat the process from 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, tuck your chin and in a curled up posture, slowly raise your shoulders up off the floor. Your feet should remain against the floor. Hold for 10 to 15 seconds and repeat this movement 7 to 10 times. Slowly move back to your starting position. The abs should be tucked in the entire time.
The Curl Up with Rotation is another exercise, which involves doing the curl up and afterwards rotating your body to one side and maintaining that position for at least 10 seconds. Return to the floor and repeat the exercise, twisting to the opposite side.
Continue to maintain the position for an additional 10 to 15 seconds. Then, roll back to the floor. You should shoot for 7 to 10 repetitions. While performing this exercise, remember to continue doing the pelvic tilt.
Consisting of a pelvic tilt, completed with an abdominal contraction is our last exercise for lower back pain, the lower back stretch exercise. Start by performing and maintaining the pelvic tilt.
Using the abdominal muscles, draw the knees towards the chest while wrapping arms under the knees. The head should be kept on the floor. Hold the position for 20 to 30 seconds, feeling the tension along the lower back and repeat 3 to 4 times.
Performing these exercises can lead to better posture and relief from pain along low back area. These exercises for lower back pain are also effective in strengthening the abdominals and stretching the lower back muscles.
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