There’s no reason to suffer in pain when you can get relief with lower back pain exercises. Doctors often prescribe exercise to help relieve pain. In fact, some work extremely well to relieve pain almost immediately. Clients in Dublin, CA have found that taking a few minutes each day to build stronger core muscles and become more flexible can make their future brighter and pain free.
Increase your circulation by starting with gentle exercise.
Lengthening muscles and strengthening them can and should be done with mild or moderate exercise, especially if you’re experiencing pain. Start with exercises that don’t put a lot of pressure on your back or require bending or lifting. You might start out by just walking or riding a bike. Swimming is another option.
Some exercises sound way too simple, but they provide big relief.
Who would think that something as simple as standing a foot from a wall and bracing your back against it, then sliding down to sitting position could bring so much relief. That’s a wall sit and it really works. Once you slide down, hold for a count of ten and the go back up to standing position. Repeat up to 12 times. No matter what you call it. a yoga cobra pose, a back extension or a Pilates swan pose, you’ll get relief. If you’re just starting a program of exercise, use a modified form. As you lay on your stomach on the floor, lift your upper body, placing your weight on your forearms. Your head will be held up as you hold the position. When you get more advanced, straighten your arms and put all your weight on the palms of your hands.
Stretch those hamstring for lower back relief.
One lower back exercise that bring almost instant relief, while stretching the muscles to prevent future problems. As you lie on your back, bend your knees and put your feet flat on the floor. Hold one end of a rolled towel in each hand, lifting one foot and looping the towel under the ball of the foot. Straighten that leg, gently pulling the leg toward you with the towel. Hold for a half minute and slowly lower the leg. Repeat 3 or 4 times and switch legs.
- Try this simple knee-to-chest stretch. Lay on your back with your knees bent and your feet flatly on the floor. Start by bringing one knee toward your chest, as you keep the other foot stationary. Grasp your knee and pull as you press your lower back down to the floor, and hold that position.
- Get into the same position as the knee-to-chest stretch. Pull your knees toward your chest, but leave your arms to your side. As you keep your shoulders firmly on the floor, roll your knees first to one side then the other.
- A vacuum exercise or draw in maneuver is a isometric exercise that can be done standing or laying. Blow all the air out of your lungs and pull your stomach in as tight as you can and hold.
- Stretching like a cat can help relieve back pain. There are a great many back exercises from every discipline that help bring relief. I work my clients to create a workout that brings relief, while building muscle strength and flexibility.