Lower Back Pain Exercises and The Benefits of It
Suffering from lower back pain can really be chastening. You might not be able to do many things because of it and you might feel that you are becoming unproductive. This is the reason why immediate treatment is needed to alleviate the lower back pain that you are feeling. However, those treatments that you can get for lower back pain may only be effective for some hours and the pain would likely come back again after a few days. To alleviate the pain and prevent it from coming back, lower back pain exercises can be very helpful.
The benefits of lower back pain exercises
Lower back pain exercises are very effective not just in giving you lower back pain relief but also in making your lower back stronger to prevent flare ups. Lower back pain exercises strengthen the muscles so that it can be more flexible and so that it won’t be vulnerable to lower back conditions which can cause lower back pain.
The lower back pain exercises that you can practice
Now, if you are convinced of the benefits that lower back pain exercises can give to you, here are the exercises for your lower back that you can practice to alleviate lower back pain that are categorized in to three programs such as the initial, intermediate and advanced exercise programs:
- Initial exercise program: For the initial exercise program, you may do the following lower back pain exercises:
- Ankle Pumps: To do this you have to lie on your back and move your ankles up and down for 10 times.
- Heel slides: You can do this by lying on your back and slowly bending and straightening your knees alternately. You can do this for 10 times.
- Abdominal Contraction: To do this lower back pain treatment exercise, you can start by lying on your back with your hands on your ribs and knees bending. After that tighten the muscles in your stomach and hold your breath for 5 seconds. Repeat the steps for 5 times.
- Intermediate exercise program: The intermediate exercise program consist of the following lower back pain exercises:
- Single Knee to Chest Stretch: Bend both of your knees while lying with your back on the floor. Bring one of your knees to your chest with your hands but keep the other knee bended with the level on your thigh. Be still for 20 seconds and repeat the same lower back pain exercises again for 5 times.
- Sitting on ball: Get an exercise ball; sit on it with your knees 90 degrees form each other. Then, slowly raise each of your arms and your heels alternately. Now, raise your left arm slowly over your head while raising your right heel. Repeat the same steps with your right arm and left heel.
- Advanced exercise program: Advanced exercise program consist of the following lower back pain exercises:
- Hip Flexor Stretch: Go to the near edge of your bed and lie on your back there. Hold both of your knees with your hands and lower down one leg slowly. Be still for 20 seconds and repeat same procedure with your other knee.
- Piriformis Stretch: Lie with your back straight on your bed. Then cross one of your legs on the top of your other leg. Then pull the opposite knee to your chest. Be still for 20 seconds and repeat the step with the other leg.
These are the lower back pain exercises that you can practice to alleviate the pain that you feel on your lower back. Practicing these lower back pain exercises would strengthen your back and prevent back conditions.
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