Lower Back Exercises For Back Pain – A Beginner’s Guide

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Lower Back Exercises For Back Pain – A Beginner’s Guide

If you’re searching for some lower back exercises that you can use to strengthen your back muscles and ultimately protect yourself from a variety of back pain issues both now and in the future, then this guide is going to put you on the right track.

There’s no denying the importance of regular back exercises to keep your body strong and aligned, and this is especially true if you spend large parts of your day sitting down while working in an office-like environment.

Several Back Exercises

In this article, we’re going to reveal several back exercises that should work very well to increase your back strength in no time at all, so let’s get straight to it.

Knee Rolls

The first exercise you’ll need to try is relatively easy and gentle on your spine, but it’s an excellent way to stretch and warm up. The exercise is called “knee rolls”, and it simply involves lying on your back with a small cushion under your head, and keeping your knees close together, you simply roll your knees from one side of your body to the other. Each time you do this, you should feel a slight stretch in lower back, and while it will not be too intense, it should help to ease up any tension that’s hiding in this part of your body, especially if you’ve been sitting down for a long time.

Simple back Extension

The next exercise to try is a simple back extension, and this simply involves lying completely flat on your stomach while keeping your upper body raised by leaning on your elbows. From this starting position, you will push your head up, which should elongate your spine and give you a pleasant stretching sensation that will give you great back pain relief, especially if you tend to hold a lot of tension in your lower back. To get the most out of this exercise, you should repeat it anywhere from 10 to 12 times in a row, using careful and precise movements each time.

Pelvic Tilting Exercise

Finally, it’s a good idea to use a pelvic tilting exercise to strengthen your lower back and add some extra stretches into your back exercise routine. To perform this exercise, you simply lie on your back, with a small cushion under your head. Next, you will bend your knees while keeping your feet straight, which gives your pelvis a comfortable tilt that you are sure to feel.

It’s important to bear in mind that you do not need to perform this arching of your back to a very high degree, and a slight elevation is all that’s needed to get great value from the exercise. You can repeat this rocking motion anywhere from 10 to 12 times in a row before giving your back a rest.

Once you are comfortable and familiar with these basic stretching exercises, you could even consider performing some weightlifting routines that can help to really strengthen your lower back and protect you from injury in the future. If you are relatively out of shape, then you may not want to head out to the gym straight away, but if you are already in reasonably good shape, then performing exercises such as deadlifts will go a long way towards improving the overall strength of your back.

Use A Hyperextension Machine

Another excellent method to lower left back pain consider is using a hyperextension machine to really round out your back and provide your spine with excellent elongation and strength. Hyperextension is almost like doing reverse crunches, but rather than training your abs, you can train your lower back, and it’s certainly a challenging movement at first. However, once you learn the correct technique, you will soon be able to benefit greatly from this powerful back exercise.

At the end of the day, it’s safe to say that many people suffer from lower back pain and various back injuries as they grow older, and this is especially true if you spend a lot of time sitting down in an office chair, for example. But if you take the advice given in this guide to heart and carefully execute the exercises a few times a week, then you’ll soon discover that your back will grow stronger, and any back pain you have will gradually diminish over time.

However, if you have any sharp and incredibly painful pains during the exercises, then it’s a good idea to consult with a medical professional rather than to continue any of these exercises.

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