Lower Back Pain Exercises

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Lower Back Pain Exercises

Lower back pain is one of the most common diagnosis of back pain. Over 80 percent of men and women will experience back pain at least once in their life. Most of that percentage will suffer from lower back pain. Low back pain is more common because your lower back is more mobile and flexible. On top of that, the lower back supports the entire weight of the upper back. Since your low back is so flexible, it is more prone to injury. Today, we’re going to take the time to look at some lower back exercises that you can use to help relieve your lower back pain and help strengthen your lower back.

Abdominal Contraction

  • Lie on your back with knees bent and hands resting below ribs.
  • Tighten abdominal muscles to squeeze ribs down toward back.
  • Be sure not to hold breath.
  • Hold 5 seconds.
  • Relax.
  • Repeat 10 times.

Ankle Pumps

  • Lie on your back.
  • Move ankles up and down. Repeat 10 times.
  • Repeat 10 times

Hamstring Stretch

  • Lie on your back with legs bent.
  • Hold one thigh behind knee.
  • Slowly straighten knee until a stretch is felt in back of thigh.
  • Hold 20 seconds.
  • Relax.
  • Repeat 5 times on each side.

Heel Raises

  • Stand with weight even on both feet.
  • Slowly raise heels up and down.
  • Repeat 10 times.

Heel Slides

  • Lie on your back.
  • Slowly bend and straighten knee.
  • Repeat 10 times.

Hip Flexor Stretch

  • Lie on your back near edge of bed, holding knees to chest.
  • Slowly lower one leg down, keeping knee bent, until a stretch is felt across top of the hip/thigh.
  • Hold 20 seconds.
  • Relax.
  • Repeat 5 times on each side.

Lay on Ball Stomach

  • Lie on your stomach over ball
  • Slowly raise alternate arms over head.
  • Slowly raise alternate legs 2 to 4 inches from floor.
  • Combine 1 and 2, alternating opposite arms and legs.
  • Bend one knee. Slowly lift this leg up, alternating right and left legs.

Lumbar Stabilization Exercise With Swiss Ball

  • Lie on stomach over ball.
  • ” Walk ” hands out in front of ball until ball is under legs. Reverse to starting position.
  • ” Walk ” hands out in front of ball until ball is under legs and slowly raise alternating arms over head.
  • ” Walk ” hands out in front of ball and slowly perform push-ups

Piriformis Stretch

  • Lie on back with both knees bent.
  • Cross one leg on top of the other.
  • Pull opposite knee to chest until a stretch is felt in the buttock/hip area.
  • Hold 20 seconds.
  • Relax.
  • Repeat 5 times each side.

Sitting Ball Exercises

  • Sit on ball with hips and knees bent 90°and feet resting on floor.
  • Slowly raise arm over head and lower arm, alternating right and left sides.
  • Slowly raise and lower heel, alternating right and left sides.
  • Slowly raise one heel and raise opposite arm over head. Alternate opposite arm and heel.
  • Marching: Slowly raise one foot 2 inches from floor, alternating right and left sides.

Standing Ball Exercises

  • Stand with ball between your low back and wall.
  • Slowly bend knees 45 ° to 90 ° . Hold 5 seconds. Straighten knees.
  • Slowly bend knees 45 ° to 90 ° while raising both arms over head.

 

Dr Jason Hurst

Dr. Jason Hurst is the Founder and creator of the Doctor's Pain Relief Systems, a natural pain relief treatment to help you eliminate your pain naturally.

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