Effective Lower Back Pain Exercises

One of the frequent reasons of having lower back pain is the poor body muscle coordination. Back muscles help our vertebrae do different movements. Many people don’t know the proper way on using these back muscles especially in performing rigorous task, such mishandling may result on straining the muscles, thus lower back pain happens. To ease this lower back pain, one may do certain muscle exercises. Many people do tend to disregard doing exercises if they have these lumbar spine pains or lower back pains. Here are several regularly performed exercises that can aid in easing lower back pains.

1. Hamstring stretch. The person should lie down flat on the floor or any flat stable surfaces and put a cushion support on the lower back, most preferably a soft pillow. Then with the aid of your hands lift the right leg up. If it is fully lifted or raised, grasp the thighs with fingers interlocked. Elbows must not be bent, it must be completely extended. At least 30 seconds remain in this position. Then do the other leg too. Make sure that you will feel you back muscle stretch. It is highly possible that you’re doing it wrong if you don’t feel it. This exercise will help ease the lower back pain.

2. Cat and Camel Stretch. The person doing this type of exercise will need to position both knees and hands on the ground like a cat or a camel. This is a fairly easy exercise; you just have to copy a cat stretch and a camel stretch. First is the cat stretch, lower your head and lift up your lower back in order for the back muscles to stretch. This position should be maintained for 5 seconds before doing the camel stretch. The camel stretch is generally the opposite of cat stretch, bring down the lower back and lift up your head. Same as the cat stretch, hold this for five seconds. Do this alternately to promote normal contractions and exercise the back muscles.

3. Pelvic Tilt. In doing this exercise, you are required to be on supine position on an even and flat surface, most likely the floor, with both knees flexed. Bring up your buttocks then tighten the muscles and hold this for five seconds. Repeat this procedure ten times for two sets. One thing to keep in mind while doing this exercise is that the back muscle should be relaxed all the time and only the buttock muscles should tighten.

4. Prone Hip Extension. The person doing this exercise is needed to lie face down on the floor. Then elevate one leg for about four to eight inches off the ground and maintain this position for five seconds before doing the same procedure to the other leg. Keep in mind that the buttock muscles should tighten not the back muscles and the head should not elevate off the ground.

These exercises are good for those lower back pains that are not severe. Consulting a medical professional should be the utmost importance if experiencing back pains and before performing these said exercises.