Pain in the lower back affects numerous people. Did you know that 80% of Americans will suffer from back pain in their lifetime?
Would you like to be pain free once and for all? Read on to find out 3 back pain exercises you can begin TODAY that will have you pain free in no time.
You might be surprised as to what causes back pain and how easy it canbe cured. The vast majority of back pain the the result of weak core abdominal muscles.
The backbone is supported by abs, back muscles and buttocks. If one or more of these muscles are weak or out of alignment then pain in your lower back is usually the result. A strong group of core muscles are critical when trying to eliminate back pain.
The exercises for pain in the lower back outlined below will focus on strengthening the muscles needed to support the spine. The stretching and flexion exercises will be focused on increasing flexibility while the extension exercises will focus on strengthening the muscles that are used to counteract gravity.
The first two exercises below are stretching and flexion exercises respectively. Don’t keep your breath in at anytime during the workout, simply take a breath as usual. It is really crucial that you maintain tight abdominal muscles throughout the full length of these back strengthening exercises.
When standing up, put a chair approximately 3 feet in front of you. Place the heel of one foot on the seat of the chair. Next bow forward at the waistline and move your head towards your knee. Keep position for a count of 10-15 seconds. Go back to the beginning pose and repeat with the other leg. Start with 3 reps then go up in increments of one every other day until you achieve 12 reps.
Lie down on your back with feet flat on the ground, knees bent and fingers clasped gently at the back of your head. Slowly curl your shoulder blades up off the floor (Without pulling with your hands), leaving your back on the floor. Maintain position for 5 seconds and slowly let down your head and shoulders. Begin with 5 reps and increase by 5 as the curls become more comfortable.
Hip Extension Exercise
This exercise fortifies the muscles required to neutralize gravitational force.
Lay down backwards on a table top with one leg hanging over the side. Gently lower the leg from the hip to the floor. When you experience the stretch in your hip, hold for 10 seconds. If you have an exercise partner, get them to gently push on your knee joint to add intensity the extension. Return your leg to table height. Complete 5 repetitions then repeat with the other leg.
These back strengthening exercises are a great starting point for the elimination of pain in your back. Go here for ==>back pain exercises program that will have you pain free quickly.