Lower back pain is one of the most problematic issues for highly active people. The degree of severity can range from minor pain after a workout to harsh, chronic pain due to an auto accident, a sports injury, a slip and fall accident or more. Physical therapy is typically a crucial component of a back pain treatment program.
Cat Camel Exercise
The cat camel exercise homes in on your lower back and on the core muscles that support your spine. It stretches the lower back when you contract your abs and your abs are stretched when you contract your lower back. Get on your knees and place your palms face down. Keep your hands below your shoulders and knees under your waist. Curve your spine up as far as possible and hold for five seconds. Lower your spine downward as low as possible and hold for five seconds. Do this exercise 10 times.
Hip Roll Exercise
The hip roll exercises helps stretch out your trunk muscles and prevents injuries that may occur due to sudden twisting movements. Lie down on a bench, cross your arms over your chest, bend your knees and plant your feet firmly on the bench. Turn your head and upper body to the right while twisting your knees to the left simultaneously. Hold the position for 10 seconds, then repeat in the opposite direction. Continue alternating for five sets on each side.
Trunk Extensions
Trunk extensions can help alleviate back pain due to exercise or muscles strains. Lie on your back and clasp your hands on top of your shins. Squeeze your abs and pull your head up to your knees, with your back curving forward. Hold for five seconds and then relax. Do 10 reps.
Seated Back Flexion
This exercise improves your lower back flexibility and range of motion. Sit on a chair, flex your knees outward and keep your feet shoulder width apart on the floor. Lean forward at your waist, reach between your legs and curve your spine. Hold this position for five seconds, then relax. Do five reps and try to expand the range of motion during each rep to improve flexiblity.
