Back exercises and stretching for lower pain are powerful actions you can take for decreasing your back pain, according to the Physiotherapy Site. Exercises will help prevent further stiffness from developing in your back, while also making your muscles less vulnerable to injury. Diligently doing the exercises daily will help you achieve the best results.
Wall Squat
Use a wall to help your back. Stand with your back up against a wall, according to the American Academy of Orthopedic Surgeons. Move your feet forward about 12 inches from your body. Tighten your abdominal muscles. Slowly bend both your knees 45 degrees. As you are bending your knees, your upper body will be lowering toward the ground. Hold this position for five seconds. Slowly return to your upright standing position. Relax for five seconds. Repeat this exercise 10 times. A variation of this exercise involves using an exercise ball. Place the ball between your lower back and the wall. While lowering your knees to a 45-degree angle, raise both hands over your head. Hold this position for five seconds. Slowly return to the upright position. Repeat this exercise 10 times.
Lumbar Stabilization
Decrease your back pain by doing a lumbar, or back, stabilization. Lumbar stabilizations both strengthen and stretch your back, according to the Nicholas Institute of Sports Medicine and Athletic Trauma (NISMAT) website. Lie on your back on a flat surface. Bend your left knee while keeping your right leg straight. Tighten your abdominal muscles and buttocks, according to the NISMAT). Make certain your back is not curving or arching, but in the neutral position. Slowly raise your right leg 12 inches from the surface. Keep your knee straight. Hold this position for three seconds. Slowly lower your leg. Relax for five seconds. Repeat this exercise 10 times with each leg. As you progress, start making squares and circles with your raised leg.
Arching
Do a standing back exercise called arching. This standing exercise is good if lying down is too uncomfortable for you. Stand upright and place your palms against your buttocks, according to the Physiotherapy Site. You will look like you are holding your butt. Slowly move your hips forward as you lean back as far as you comfortably can. Hold this position for five seconds. Slowly return to the upright position. Relax for five seconds. Repeat this exercise 10 times.
Sitting Back Stretch
Do a sitting back stretch to help your lower back pain. Find an armless chair. Sit upright at the front part of the chair. Firmly place your feet shoulder-width apart on the floor, according to the National Institute on Aging. Slowly bend forward from your hips. Make certain to keep your neck and back straight. Relax your neck and lower chin slightly. Increase your bend as far as possible and slide your hands down toward your shins. When you feel a stretch, stop there. Hold this stretch for 10 to 30 seconds. Slowly straighten up until you reach your original sitting position. Relax for five seconds. Repeat this exercise five times.
Member Comments