Guide to Lower Back Pain Exercises: Get Rid of Pain for Good!
Lower back pain exercises restore strength to your back muscles, leading to a gradual return to everyday activities. Your full recovery after surgery, injury, or chronic pain is dependent upon a steady lower back pain exercise plan.
Generally during early recovery, you may need to exercise about 10 to 20 minutes every day until you can gradually increase time exercising as you strengthen and stretch your muscles.
Using this lower back pain exercise guide, you can ease your suffering and improve your quality of life. Please take note: you should always confer with a trusted medical professional before pursuing any exercise regimen.
Check out another back pain guide here: http://orthoinfo.aaos.org/topic.cfm?topic=A00302
When performing aerobic exercise, you need to focus on keeping your spine in a neutral position while also keeping your abdominal muscles tight. This position will protect your lower back during aerobic exercise, and strengthen your back and abdominal muscles which will further reduce your lower back pain. Start with a stationary bike for 20 minutes or a treadmill.
Initial Lower Back Pain Exercises
Be gentle with your back. When you begin an exercise program, start with small movements and stretches like these:
· Ankle Pumps – While laying on your back, ensure the pelvis is tucked under and your back is not arched. Move one ankle up and down, repeating 10 times. Then do the other ankle.
· Heel Slides – While laying on your back, ensure your pelvis is tucked under and your back is not arched. Slowly bend and straighten your knee, repeating 10 times. Then do the other knee.
· Abdominal Contraction – Laying on your back, bend your knees and rest your hands on your stomach below your ribs. Tighten your abdominal muscles, focusing on squeezing your ribs down toward the floor. Do not hold your breath. Hold this position for 5 seconds, then release. Repeat 10 times.
· Wall Squats – Stand with your back leaning against a wall. Walk about a foot forward, while keeping your back against the wall. Tighten your abdominals and slowly bend both knees 45 degrees sliding down the wall and leaning on it for support. Hold this position for 5 seconds, then return to the upright position. Repeat 10 times.
· Heel Raises – Stand with your feet shoulder width apart. Slowly raise your heels up and down 10 times using a wall or chair for stability if you need.
Intermediate Lower Back Pain Exercises
. Single Knee to Chest Stretch – While laying on your back, bend both knees and ensure your back is not arched. Hold your thigh behind one knee and slowly bring the knee up to your chest. Do not lift your head or neck. Hold this position for 20 seconds, then relax. Repeat this move 5 times for each knee.
· Hamstring Stretch – While laying on your back, bend both knees and ensure your back is not arched. Hold one thigh behind the knee, and slowly straighten your leg toward the ceiling until you feel the back of your thigh muscle stretch. Hold this position for 20 seconds, then relax. Repeat this move 5 times for each leg.
Advanced Lower Back Pain Exercises
· Hip Flexor Stretch – While laying on your back near the edge of the bed, bring your knees up to your chest and hold them there. Slowly lower one leg down, keeping the knee bent and your back flat against the bed until you feel the top of your thigh stretch. Hold this position for 20 seconds, then relax. Repeat 5 times on each side.
· Piriformis Stretch – While laying on your back with both knees bent, cross one leg on top of the other. Use your hands to gently pull your knees to your chest. You should feel a stretch in your buttock/hip area. Hold this position for 20 seconds, then release. Repeat 5 times on each side.
Gulf Coast Rehabilitation and Wellness Center in Pinellas Park, FL as well as our other pain centers in the 1800sospain network offers a complete risk free consultation and evaluation for men, women, and children. Our trained medical experts evaluate your health and customize a treatment plan using various methods to relieve lower back pain including massage by a licensed massage therapist and weight loss management. We believe in treating the whole person instead of just focusing in on one problem to achieve overall health and wellness.
Call Today for a Risk Free Consultation: 1-800-767-7246
and schedule an appointment to discuss lower back pain exercises, an injury, chronic pain, or your general health.