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Lower back pain can be very excruciating. It can hamper even the most basic movements of the body, sometimes to the extent of forcing the individual to remain in bed. Hence, it is necessary that those who suffer from lower back pain exercise regularly in order to stay in a healthy and movable shape. Following are a few exercises that people suffering from lower back pain can do.
There are some initial programs that you begin your exercise regime with. They include abdominal contraction, ankle pumps, heel raises, heel slides, straight leg raises, and wall squats. Some of them are explained below:
Abdominal Contraction:
Step 1: Lie on your back with your hands resting on your stomach and below your ribs. Your knees should be in a bent position.
Step 2: Start tightening your abdominal muscles to squeeze your ribs.
Step 3: Ensure that you are breathing regularly.
Step 4: Stay in the position for 5 seconds.
Step 5: Slowly come back in to the original position.
Step 6: Repeat the exercise 10 times.
Ankle Pumps:
Step 1: Lie with your back on the floor.
Step 2: Lift your ankles in upwards and downwards position. Do it for at least 10 times.
Step 3: Perform step 2 10 more times.
Straight leg raises:
Step 1: Lie down on your back with one leg straight and one leg bent at the knee.
Step 2: In order to stabilize your back, tighten the muscles of the abdomen.
Step 3: Lift your straightened leg about 15 inches off the floor. Hold it for 6 to 12 seconds.
Step 4: Come back to the original position. Repeat with the other leg.
Once your body has become adept in handling pressure, it is time to move on to the intermediate level of exercise. At this level, you can perform exercises such as hamstring stretch, lumbar stabilization exercises with swiss ball, and single knee to chest stretch.
Hamstring Stretch:
Step 1: Lie on the floor with your legs bent.
Step 2: Raise one thigh and hold it with your hands behind your knee.
Step 3: Try to straighten your knee out till the moment you feel your muscles becoming tense.
Step 4: Remain in the position for about 20 seconds.
Step5: Repeat the exercise for 5 times on each thigh.
Single knee to chest stretch:
Step 1: Lie down on the floor with both your knees bent.
STep2: Raise one thigh with the support of your hands and bring it to your chest.
Step 3: Remain in the position for 20 seconds.
Step 4: Repeat it with the other side.
After you have successfully negotiated the beginner and intermediate level exercises, it is time to move on to a more vigorous work schedule. The exercises which are going to provide rigorous exercise to your back include hip flexor stretch, lumbar stabilization exercise with swiss ball, and piriformis stretch. They can be done in the following manner:
Hip Flexor Stretch:
Step 1: Lie on the edge of your bed, holding your knees close to your chest.
Step 2: Slowly bring down either of the legs. Keep the other knee bent all the while. Stretch till you feel the muscles becoming tense.
Step 3: Remain in the position for 20 seconds.
Step 4: Repeat 5 times with each of the legs.
Lumbar Stabilization Exercise with Swiss Ball:
Step 1: Lie Face down with your stomach resting over the swiss ball.
Step 2: With the help of your hands, "walk" over the ball till it comes under your legs.
Step 3: Slowly raise one arm over your head. Repeat the movement with the other arm.
step 4: In the same position, try to perform push-ups.
With the help of these exercises, you would be able to improve your back pain. You can also complement these exercises with other exercises such as aerobics and stationary cycling.
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