Low back pain can be caused by various reasons; spinal injury, a lack of strength or muscle tightness in the muscles around the spinal column, or even a lack of flexibility. Finding relief for back pain will vary from person to person depending on the cause and the severity of the pain. A few exercises and stretches can be beneficial to alleviating back pain if performed correctly, and approved by your doctor of primary care physician.
Abdominal Crunch
Lie supine on the floor with your knees bent and your feet flat on the floor. Cross your arms over your chest with your hands resting on the opposite shoulder. Inhale as you press your lower back into the floor by contracting your abs. Keeping your core engaged, exhale slowly are you lift your head and shoulders off the floor and towards the ceiling. Pause briefly and inhale as you slowly return your shoulders and head, respectively, back to the floor.
Pelvic Tilt over Stability Ball
Lie supine over a stability ball with the middle of your back positioned on the top of the ball. Create a 90-degree bend at your knees and space your feet hip-width apart. Interlock your fingers behind your head and let your pelvis rest in a posterior tilt. Begin the exercise by simultaneously crunching your upper body up and tilting your pelvis upward to bring your spine into a neutral position. Pause briefly and return to the starting position.
Supermans
Lie face down on the floor with your arms and legs extended. Engage your core and inhale as you simultaneously lift your right hand and left leg off the floor, using your left hand and right leg to balance on the floor. Exhale slowly as you return your right hand and left leg to the floor before repeating on the opposite side.
Standing Hamstring Stretch
Stand with your feet spaced barely hip-width apart with your toes facing straight ahead. Rest your arms alongside you and contract your core to create a stabile spine. Without allowing your knees to bend, slowly flex forward at your hips, driving your hands towards the floor directly beneath your shoulders. Hold at your furthest point for 10 to 15 seconds and slowly return to the starting position.
References
- "Stronger Abs and Back"; Dean and Greg Brittenham; 1997
- PTontheNet.com; Addressing Lower Back Pain, Part 2; Justin Price; July 13, 2010
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
- American Council on Exercise: Supermans
