If your doctor has suggested to you some back exercises to relieve lower back pain, then the good news is that your condition is easily treatable. The bad news is that these back exercises to relieve lower back pain might just end up putting you through more pain in order to relieve your existing pain. Here are some exercises for you to try following your doctor’s instructions that may just help relieve some of that pain you’ve been feeling.
The Partial Crunch
This exercise is one of the great back exercises to relieve lower back pain not only because it helps with your back, but because it also helps exercise some of your often neglected abdominal muscles. Here’s how you do the exercise: Step 1. Lie down on the floor with your knees bent and your feet flat on the floor. Step 2. Either put your hands behind your head or across your chest. Step 3. Tighten your abdominal muscles and lightly raise your shoulders off the floor. Make sure not to pull your head or lead with your arms. This will cause strain on your already hurting parts. Step 4. Hold for a second or two, then release back down to the floor. Step 5. Repeat as many times as your feel comfortable.
The Invisible Chair
One of the great exercises the physical education teachers tortured their students with for years now makes a comeback as one of the great back exercises to relieve lower back pain. This exercise helps work your the muscles in your legs and abdominals to help relieve pressure off your back, so it will soon become a favorite of yours. Here’s how you do the exercise. Step 1. Stand about a foot away from the wall and lean back until your back is flat against the wall. Step 2. Slide down the wall slowly while bending your knees, pressing your back firmly into the wall. Step 3. Hold for at least 15 seconds, but not more than 30 seconds at first. Step 4. As you build up your endurance, you can sit on the invisible chair for more extended periods. Step 5. Repeat as many times as your feel comfortable.
Nothing makes you forget about your lower back pain like doing back exercises to relieve lower back pain that make you look slightly ridiculous, and bird dogging does just that. However, this exercise also assists in your ability to maintain balance, which is why it is one of the great back exercises to relieve lower back pain. Here’s how you do the exercise: Step 1. Get down on your hands and knees and make sure you are stable on the floor. Step 2. Lift and extend one leg behind you while keeping your hips level and your back straight. Step 3. Hold for at least 5 seconds, but not longer than 10. Step 4. Repeat with the opposite leg, again holding for 5 seconds, but not longer than 10. Step 5. You can vary this exercise by extending the arm opposite of the leg you are extending for added resistance. For example, if you are extending your left leg, you would extend your right arm. Step 6. Repeat as many times as you feel comfortable.
A daily regimen of exercise is always a healthy decision, but including back exercises to relieve lower back pain will also assist in making your pain free eventually, and that’s a good thing.