Exercises For Lower Back Pain: Relief Is Here
There are many simply exercises for lower back pain that can be performed easily in the comfort of your home. There is no need to have the assistance of a therapist with these simple exercises. These exercises will strengthen the lower back, relieve lower back pain and help to correct your posture.
The Pelvic Tilt is one of the popular exercises for lower back pain because it helps to strengthen your abdominals. As you lay on your back with your knees flexed and your feet flat on the floor, relax your upper back on the floor.
While in this position, the lower back should be pressed slowly against the floor. You should feel the abs tightening. This position should be held for 10 to 15 seconds. Now, repeat the process from 7 to 10 times.
The Curl Up is another one of the very productive exercises for lower back pain. You will position yourself on your back with this exercise as well. Firstly, do the pelvic tilt exercise because it is the beginning position for the curl up exercise.
Now, tuck your chin and in a curled up posture, slowly raise your shoulders up off the floor. Your feet should remain against the floor. Hold for 10 to 15 seconds and repeat this movement 7 to 10 times. Slowly move back to your starting position. The abs should be tucked in the entire time.
The Curl Up with Rotation is another exercise, which involves doing the curl up and afterwards rotating your body to one side and maintaining that position for at least 10 seconds. Return to the floor and repeat the exercise, twisting to the opposite side.
Continue to maintain the position for an additional 10 to 15 seconds. Then, roll back to the floor. You should shoot for 7 to 10 repetitions. While performing this exercise, remember to continue doing the pelvic tilt.
The Lower Back Stretch Exercise is the last exercise and it consists of a pelvic tilt followed by abdominal contraction. This is done by first doing the pelvic tilt and then holding the position.
Wrap your arms under your knees and pull the knees towards your chest using your abdominals. Do not touch the floor with your head. Maintain the position for 30 seconds. The lower back should experience a small amount of tension. Repeat at least 3 times.
Performing these exercises can lead to better posture and relief from pain along low back area. These exercises for lower back pain are also effective in strengthening the abdominals and stretching the lower back muscles.
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