Good And Bad Exercises For Lower Back Pain - Low Back Pain Relief - Lowe...

In this video You'll find some awesome and helpful key exercises for low back pain that will definitely help you to relieve lower back pain. Here are some invaluable exercises for lower back pain relief and also you'll able to know about what you should and shouldn't. All this exercises are extremely powerful. When it comes to low back pain most of us has experienced it at some stage.

1. Lower back pain: How exercise helps

When you're in pain you may feel like resting, but staying active is good for your back. Exercises for lower back pain can strengthen back, stomach and leg muscles. They help support your spine, relieving back pain. Ideally, choose activities that involve endurance,strength and flexibility such as walking, swimming or cycling. Always check with your GP before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful.

2. Try Aerobic exercise

Aerobic exercise like walking, swimming and cycling may help reduce back pain. It strengthens your lungs, heart and blood vessels and can also help you lose weight, relieving strain on your back. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body. Avoid any strokes that twist your body.

3. Avoid Toe touches

Exercise is good for low back pain -- but not all exercises are beneficial. Standing toe touches, for example, put greater stress on the discs and ligaments in your spine. They can also overstretch lower back muscles and hamstrings. You may want to start with low impact, easy exercises. Any mild discomfort felt at the start should disappear as muscles become stronger. But, if pain is more than mild or lasts more than 15 minutes, you should stop exercising and seek medical advice.

4. Try Partial crunches

Some exercises can aggravate back pain and should be avoided if you have acute lower back pain. Partial crunches can help strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor. Breathe out as you raise your shoulders. Don't lead with your elbows or use arms to pull your neck off the floor. Hold for a second, then slowly lower back down. Repeat eight to 12 times. Proper form prevents excessive stress on your lower back. Your feet, tailbone and lower back should remain in contact with the mat at all times.

5. Avoid Sit-ups

You might think sit-ups can strengthen your core or abdominal muscles, but unfortunately most people tend to use muscles in the hips when doing sit-ups. These exercises may also put a lot of pressure on the discs in your spine.

6. Try Hamstring stretches

Lie on your back and bend one knee. Loop a towel under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. Hold for at least 15 to 30 seconds. Repeat two to four times for each leg.

7. Avoid Leg lifts

Leg lifts are sometimes suggested as an exercise to "strengthen your core" or abdominal muscles. Exercising to restore strength to your lower back can be very helpful in relieving pain, but lifting both legs together while lying on your back can make back pain worse. Instead, try lying on your back with one leg straight and the other leg bent at the knee. Slowly lift the straight leg up about 6 inches and hold briefly. Lower leg slowly. Repeat 10 times, then change legs.

8. Try Wall sits

Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of five, then carefully slide back up the wall. Repeat five times.

9. Try Press-up back extensions

Lie on your stomach with your hands under your shoulders. Push with your hands so your shoulders begin to lift off the floor. If it’s comfortable for you, put your elbows on the floor directly under your shoulders and hold this position for several seconds. 

Good And Bad Exercises For Lower Back Pain - Low Back Pain Relief - Lower Back Pain
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