Home | Fitness | Exercises

lower back pain exercise

By: ben jonson

Read More About Exercises

lower back pain exercise can help you if you suffer from low back pain? Does it sap your strength and bring your energy down? Do you want a life without constant niggling pain, or maybe you want a speedy recovery from back surgery? This article gives you seven proven lower back pain exercise that you can do anywhere with little time or effort.

Hamstring Stretch:

Lie on your back with your legs bent and your feet flat on the floor. Hold one thigh behind the knee. Stretch out the knee until you feel a stretch in the back of the thigh. Hold for 20 seconds, relax and repeat 5 times on each side.

Pelvic Tilt:

Start with the same position as the Hamstring Stretch. Gently tighten your abdominal muscles so that the lower back presses into the floor. Hold for 5 seconds, relax and repeat for 2 sets of 10. You can alternatively start with just 3, and build up to the sets of 10.

Partial Curl:

The above exercise can be built on. With your lower back pressed into the floor tuck your chin to your chest stretch your arms out and curl your upper body forward until your shoulders are raised from the floor. It's important to breath out as you come up. Hold for 3 seconds and repeat 10 times, building up to 3 sets of 10. You can give yourself an extra challenge by doing the Partial Curl with your hands clasped behind your head, and your elbows out to the side.

Straight Leg Raises:

Lie on your back with one leg bend at the knee, and the other straight out in front. It's important to stabilise the lower back by tightening the abdominal muscles. Slowly raise the straight leg up 6 to 12 inches, hold for between 1 and 5 seconds, then lower the leg slowly. Repeat 10 times on each side.

Straight Leg Raises (Prone Position):

Lie on your stomach with the legs straight out behind. Clench the buttock muscles and then lift one leg up with a straight knee about 4 to 8 inches. Hold for 5 seconds then lower your leg and relax. Build up to 3 sets of 10 on each side.

Cat Stretch:

This stretch is done with the hands and knees on the floor. Hands under the shoulders and knees under the hips. Imagine you are doing an impression of a dog, or a table. Drop your head down, tuck your hips under and raise the middle of your back as high as you can, creating an even curve in the spine. Hold for 5 seconds and repeat 10 times.

Camel Stretch:

Start with the same position as the Cat Stretch. This time raise you head and your hips and allow the stomach to fall to the floor. Hold for 5 seconds and repeat 10 times.

A life without pain is possible and these low back pain exercises will help you get there. Almost immediately you'll start to feel the benefit. Spend a little time each day going through them and very soon you'll wake up in the morning energised and healthy with no annoying back pain thank's to lower back pain exercise

Article Source: http://depositarticles.com/

go to p1.fr/beatingbackpain and see how i finally succeed to beat the back pain!

Please Rate this Article

 

Not yet Rated

Click the XML Icon Above to Receive Exercises Articles Via RSS!
Additional Articles From - Home | Fitness | Exercises
Sign Up for a free account.
Our other websites
All about SEO
Beauty Tips Forum
Submit Articles
Member Login
Link Us
Submission Guidelines
Ezine Notifications
Article RSS Feeds
Sitemap
New Stuff
About Us
Developer
Good shopping portal
Link to Us
Contact Us
Privacy Policy
Terms of Service

counter easy hit

Powered by Article Dashboard