Simple Exercises For The Lower Back

Have you considered adding lower back exercises to your exercise regime? These can be very beneficial to reduce or eliminate any back pain you are experiencing as well as strengthen the back. You will also agree that back aches are a potential hindrance in any activity and they can cause you to slow down.

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This is an increasing common problem reported by thousands of people. This is due to back muscles which are unable to support us and get further affected by our attempts at lifting stuff incorrectly. Instead of using our legs to help lift heavy things, we sometimes incorrectly use the muscles in our backs instead, leading to pain and damage as a result of surplus pressure on the back.

The best way to deal with this is by exercising those muscles, which will increase their strength and your chances to get rid of the pain. If you choose the right ones, it can actually be a lot more productive than just taking pain medication.

PELVIC TILT

Lie down, your back against the floor. Have your knees bent and the soles of your feet touching the floor. Hands are down beside you. Tighten the muscles in your abdominal area and slightly lift your buttocks and tilt your pelvis forward so that your lower back is flat on the floor. Count for 5 seconds and gently release. Try and repeat this exercise between 5 – 15 times if you can.

BACK TWIST

Again, on the floor, keep your feet straight and together and place your arms to your sides so that you look like the capital letter ‘T’. Next, bend your knees and raise them upwards towards your chest at a 90 degree angle and hold for 4 seconds. Slowly start lowering your knees turning them towards the floor space on your right. Try and keep your knees together and get as close as you can to the floor without causing too much pain. When that is achieved, take them back to your chest and lower them in the other direction. Try doing the entire process five times.

THE BRIDGE

Start by lying on the floor, feet on the floor and bent knees. Then lift your buttocks by the power of your stomach. If you are doing this correctly, between your shoulders and your knees, there should be a straight line. When you are in the right position, pause for 5 seconds before lowering to the starting position. Attempt five more repetitions if you can. This routine strengthens both your back muscles and your abs.

DORSAL RAISE

Resting your forehead on your hands, lie on your stomach. Pushing with your arms, lift your head, gazing to the floor. Hold it for three seconds and return to initial position. Repeat seven more times. After doing this exercise for a while, as opposed to resting your head on your arms, you may notice that you will be able to lift your head and shoulders from the floor.

So that’s all. These are the workouts that will enable you to beat the pain by strengthening your muscles and working on their flexibility. There are a lot more exercises available, so be sure to look around to find what you prefer to do. Remember to do a quick warm-up, either walking or jogging in one place. This will help avoid injuries.

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To reduce the stress on your back, you may also want to consider weight loss. If this is the case, perhaps involve some cardio routines too. You can start slowly, with half an hour average sessions from three to five times per week.

You will be able to feel the effects of this routine, since you’ll find it easier to lift things and your pain reduces or disappears. This can not backfire. We seldom choose to exercise when we’re hurting, but this should not apply to lower back issues, since they can really benefit you and drive away the pain.

Don’t forget to consult your health practitioner regarding any new initiative in terms of diet and exercise, since each of us may react differently. Some people might experience negative effects if their condition is not compatible with these type of workouts, so they would be asked to see a specialist or put on some other routine fit for their specific requirements.

If you believe that a lower back exercise could see improvement for your situation, start off slow and don’t push too hard. The effects should be muscular toning and strengthening. Therefore just give it a shot. You’ll be amazed at its effectiveness.

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