Low back pain is a common cause of temporary disability. Weight, age and physical activity are important risk factors for low back injury and pain. The lower back bears the majority of your body weight; which makes it a stress point that can be vulnerable to injury. When low back pain strikes; there are exercises you can do at home to improve your symptoms and promote healing.
Causes of Low Back Pain
The most common causes of low back pain are muscle strains and ligament sprains, according to the MayoClinic.com. Obesity, poor posture and improper lifting contribute to the occurrence of strains and sprains. Carrying heavy handbags and sleeping in an awkward position can also set the stage for low back pain. Osteoarthritis, herniated discs and nerve compression are other common causes of low back pain. Low back discomfort can become acutely worse when muscles reflexly "knot up" in order to protect itself from further injury.
To Remove Pressure From the Spine
This exercise relieves low back pain by reducing the pressure placed on the spine. Lay on your back on the floor with your hips and knees supported by pillows, with your arms resting at your side. Your heels should be touching the floor. An alternative is to lay on your back, with your head supported by a pillow, and your lower legs resting on a pillow placed on the seat of a chair in front of you.
Lower Back Rotational Stretch Exercise
Lay down on the floor, facing the ceiling. Bend your knees together with your feet flat on the floor. With your arms bent at the elbow and lower arms resting on your chest, keep your back firmly against the floor. Roll your bent knees legs to the right, while keeping your back pressed against the floor. Hold this position for 10 seconds, then return to the start position. Repeat this action to the left.
Bridge Exercise
Position yourself as in exercise 2. Tighten the muscles of your buttocks and abdomen, then slowly raise your hips so that the line between your knees and shoulders is straight. Take 3 deep breaths while holding this position. Relax and return to the starting position, then repeat.
To Strengthen the Back
This exercise strengthens back muscles by gently stretching them and building tolerance. Lay on your back on the floor with your head supported by a pillow. Bend your knees slightly and position your feet flat on the floor. While keeping your leg bent, press your left knee against your chest, while pressing your lower back down into the floor. Use your hands to gently hold the knee in position for 5 seconds. Repeat 10 times for each leg, alternately.
