Lower Back ExercisesThe purpose for lower back exercises is the obvious, to treat and strengthen your lower back regardless of injury or a preventive method. We’ve talked about abdominal exercises which incorporating in with other methods of treatment can help fix lower back injury. But the main point is to treat the lower back by targeting specific exercises that is made for the lower back. For many people, the key to a healthy back is the proper lower back exercises. Some exercises are designed to strengthen your back and stomach muscles, while other exercises are designed to improve your posture. A 30-40 minute aerobic conditioning program three times a week is good for overall fitness. Walking and/or water exercise are highly recommended for most people with back problems. Great form of back therapy and I love it. The right kind of lower back exercise program may help keep your lower back problem under control. It can also make it easier for you to continue doing your daily activities. You may need to take a break from vigorous exercise if it makes your back pain worse, remember we’re doing this to cure back pain, not make it worse. DO NOT carry out any exercise that makes your back pain worse! Ask your doctor and physical therapist which exercises you can do to relieve lower back pain, stay fit, and prevent injuring yourself again. Also, if you have any leg pain or other evidence of nerve injury, consult you physician before beginning any exercise program. Our body's core is often neglected, and need a program of regular back exercises to strengthen lower back muscles. We work on the front of the body, slimming, trimming, and building our abdominal muscles, but we neglect the back. We use exercises to strengthen arm and leg muscles, but forget the back. When you work out at the gym or health club, calculate how much time you spend working on abdominal muscle groups. Now schedule the same identical time for back exercise. Now on to some back exercises that you will enjoy and benefit you: Back Strengthening Exercises Many people tend to overdo it when starting strengthening exercises for the back, resulting in back strain. Back pain caused by doing too much too soon can slow you down or set you back even farther. But the ultimate goal is to be able to do the lower back exercises comfortably. Strengthening the back can't be rushed, so remember that. It takes patience but it is well worth the effort and time in the long run. Warm-up Exercise before lower Back Exercises: Be sure to warm up before doing back exercises with five minutes of walking, or using an exercise bike or elliptical trainer, or even marching on the spot. Warm-up exercises prepare your back for strength exercises or stretching exercises by increasing circulation to the muscles. I’m sure you may have heard of the old saying, “gets the blood flowing.” Do some stretching exercises after you strength train as contracting your back muscles tightens up a little. A good warm up exercise is to allow you to gently stretch your back muscles. Lie on your back with your knees bent and slowly raise your left knee to your chest. Press your lower back against the floor. Hold for 5 seconds. Relax and repeat the exercise with your right knee. Do 10 of these exercises for each leg, switching legs. Specific Exercises for Lower Back Pain Lordosis is an increased curve (arch) of the lumbar region of the back. When the pelvis is tilted too far forward the back muscles (erector spinae) and hip flexors are shortened and the abdominal muscles and hamstrings are lengthened. To alleviate or prevent this condition, most often called "low back pain," several exercises can be introduced at the start of an exercise program. If the condition is persistent or severe, you should consult your doctor immediately.
Exercise 1: Pelvic Tilt - Lying on the back with knees bent and feet on the floor, flatten the area immediately below the belt line and keep it pressed against the floor for 10-15 seconds. Repeat 7-10 times. (Note: Keep the upper back flat and pull in the lower abdominal wall concentrating on the oblique muscles.)
Exercise 2: Curl Up - Maintain pelvic tilt and bent knees, tuck chin and slowly curl up until the shoulder blades are off the floor. Feet remain on the floor. Hold this position for 10-15 seconds. Repeat the full lower back exercise 7-10 times. Roll down slowly. As in Exercise 1, keep the abdominal muscles tucked in throughout the exercise.
Exercise 3: Curl Up With Rotation - Get in the Curl Up position as in Exercise 2. Twist the body to one side, hold for 10-15 seconds and roll back down to the floor. Now curl up and twist to the other side holding for 10-15 seconds. Repeat the full exercise 7-10 times. Be sure to maintain a pelvic tilt and do not allow the hips to rotate or come off the floor - they should remain squarely on the floor at all times.
Exercise 4: Lower Back Stretch - Lying on the back, press the lower back flat against the floor. Pull the knees to the chest using the abdominal. Wrap arms under knees. Keep the head on the floor and the neck stretched long. Hold position for 20-30 seconds. Repeat 3-4 times.
Exercise 5: Backward Leg Swing - Gluteal exercise (The muscles of the buttocks help support the spine) Stand, holding onto the back of a chair for support. Swing leg back at a diagonal until you feel your buttocks tighten. Tense muscles as much as you can and swing leg back a couple more inches. Return leg to floor. Repeat 10 times. Switch sides. Stay nicely controlled and steady as you swing your leg. No sudden or jerking moves as you swing your leg.
Exercise 6: Leg and arm raises - Lower back exercise that strengthens the lower back and hip muscles. Lay on stomach, arms reached out past your head with palms and forehead on floor. Lift one arm (as you raise your head and shoulders) and the opposite leg at the same time, stretching them away from each other. Hold for 10 - 30 seconds and slowly return to start. Switch sides. Gradually build up to 20 times.
Exercise 7: The Bridge - Lower back exercise that strengthens several core muscle groups. Lie flat on your back; bend knees at 90-degree angle, feet flat on floor. Raise buttocks off floor, keeping abs tight (You can activate these abs by coughing - concentrate on contracting these muscles) Shoulder to knees should be in straight line. Hold for a count of five. Slowly lower buttocks to floor. Repeat five times.
Exercise 8: The Plank -
Lower back exercises that strengthens the back and abdomen or abdominal muscles
(also strengthens arms and legs). Lay on stomach, place elbows and forearms on floor. In a push-up position, balance on your toes and elbows. Keep your back straight and legs straight. (Like a plank) Hold position for 10 seconds. Relax. Repeat five to ten times. If this exercise is too difficult, use balance on your knees instead of your toes. Great lower back exercise.
Exercise 9: The Wall Squat - Lower back exercise to strengthen the back, hips and legs. Stand with your back against a wall, heels about 18 inches from the wall, feet shoulder-width apart. Slide slowly down the wall into a crouch with knees bent to about 90 degrees. If this is too difficult, bend knees to 45 degrees and gradually build up from there. Count to five and slide back up the wall. Repeat 5 times. This exercise can be done easier with an aerobic or Swiss ball behind your back for easier sliding up and down the wall.
Exercise 10 - Lie flat on your back for this lower back exercise. Hug your knees to your chest and at the same time; bring your chin to your chest. Repeat three times, holding for 15 seconds each.
Exercise 11 - This lower back exercise you begin on your hands and knees. Simultaneously raise and straighten your right arm and left leg until they are parallel to the ground. Hold for 3 seconds and come back slowly to a starting position. Repeat with left arm and right leg, alternating 10 times.
Exercise 12 - Lay facedown, arms at your side and place heels under couch. Slowly raise chest off the floor as high as you comfortably can. Hold for 3 seconds and return to start. Gradually increase to 20 times. One of my favorite lower back exercise.
Stretching and Exercise Tips: -Be sure to do all stretches or exercises in a mild and controlled manner. Don't bounce! I repeat, never ever bounce when stretching. -It is a good idea to warm up your muscles before stretching. -Be sure to breathe deeply while you stretch by inhaling through your nose and exhaling through your nose and mouth. -Hold stretches for 15-30 seconds. Do not rush through your stretches. -Do not overstretch. If it hurts...STOP!
This stretch is good for the muscles in the lower back and groin areas. Try to maintain proper posture when doing this stretch. Be sure to alternate with both legs in front of you. Hold the stretch for 15-30 seconds each time and try to avoid bouncing back and forth. This should be a nice and controlled stretch.
This stretch is called the "cat" stretch. It is a good way to arch your back and hopefully provide some relief or comfort. When doing this stretch you should alternate arching and rounding your back.
This stretch is a simple knee to chest stretch. It helps stretch the muscles of the lower back and buttocks. You should alternate with each leg when doing this stretch.
Summary: You have the ability treat and cure your own back pain. But in order to do so you have to retrain your mind first. Educate yourself on different techniques and strategies on how to treat and manage low back pain. Apply “ALL” the techniques, tips, and strategies I’ve talked about. Treat your injured back properly, ice/heat, rest, etc. If you are overweight, work on a diet and nutrition program to lose the excess pounds. Reprogram your body’s mechanics. Work on good posture when standing, sitting, and lifting. Don’t over exert more pressure on your lower back by flopping down to sit. Always stretch properly before exercising your core area, abs and lower back. Working your abs can help with lower back pain some, but to strengthen and treat lower back pain you must do stretches and lower back exercises targeting your lower back. Combine abs and lower back exercise for best results. Lastly, remember a combination of all the strategies and techniques will work better together for lower back pain, and please be wise and see your doctor for further advice. Make sure your doctor gives you a clear plan for lower back treatment, including the use of medication.
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