A Single lower back exercise will work like a miracle if it will done in a proper manner. Many people will face lower back pain at some point in their life, it is very common. In the previous days bed rest was recommended if your back was playing-up, while today it is suggested to keep training. Of course the workouts you do have to be suitable, we are not telling go for a run or lift some weights that would be ridiculous. However, there are some great workouts you can do which should help lower back pain. These workout is extremely enjoyable, but of course, pay attention to your body and stop if you face any discomfort.
The lower back exercise works by extending out muscle tissue that is normally limited when you have lumbar discomfort and building up muscle tissue which is generally poor. Of course, there are many reasons for having lumbar discomfort, so it's a good idea to get examined out by a physiotherapist.
Make sure you warm-up your muscle tissue before you expand them. You should never jump during extending, and all extends should be slowly and constant. Avoid over-stretching, expand your muscle tissue until you feel a minor expand only, and hold each stretch for 20-30 a few moments.
Check out these 10 lower back exercises which help you to get rid of lower back pain.
1. Lower Belly Strengthening
It is essential to improve your lower tummy muscle tissue because overall performance work in partnership with the lower back. This means if the bottom tummy muscle tissue is weak the lower back can tense up, that will lead to lower back pain.
A great work out for the lower tummy muscle tissue reduces the lower back pain. This lower back exercise is very gentle and also very helpful. Lie on your back with knees curved and feet flat on the ground. Breathe in and as you exhale bring one knee in towards your chest and as you inhale return the foot to the ground. Repeat this work out 6 to 8 times on each leg.
2. Deep Stomach Strengthening
A very crucial muscle to enhance is the transversus abdominis, which gives a good deal of support for the lower back. In most of the people, this muscle is very weak and which can lead to lower back pain.
To do this lower back exercise lie on the back, place a small support under your head, and fold your legs. Your feet should be hip distance apart and placed on the floor. Keep your chest comfortable and your chin area carefully nestled in. Rest in, and as you exhale focus on illustrating your navel in towards your backbone. Hold this relaxing pulling for 8 to 10 seconds. As you exhale relax your tummy muscles. This is a slower, relaxing pulling so purpose to use less than 30% of your highest possible strength. Do it again five times.
3. Bird Dog
To do this exercises get on to all four, make sure the arms are straight under shoulder area, and legs straight under your waist. Your backbone is in a fairly neutral place and you need to keep your head in line with your backbone. Breathe in and as you take in out increase one leg and the other arm to in line with your backbone. You need to keep your backbone in a fairly neutral place at all periods, so don’t let your spine sag down. Hold for 8-10 seconds and as you take in out reduced both your leg and arm to the floor. Do this lower back exercise 9 to 12 times daily.
4. Pelvic Tilts
To carry out this lower back exercise, lie on your back and place a small support under your head. Fold your knees and keep your feet hip-width apart and placed on the ground. Keep your body relaxed and your chin carefully tucked-in. slowly flatten the lower back into the ground and contract your abdominals. Now point your hips towards your heels until you experience an arch in the back, feeling the lower back muscle tissue contracting and return to the starting position. Place one hand on your abdomen and the other under the returning to feel the correct muscle tissue working. Repeat this lower back exercise eight to twelve times
5. Lower back Stretching
Try to put your head in line with your backbone, shoulder area back to avoid locking down your arms. Take a big strong breathing gradually in and as you exhale gradually take your base in reverse towards your heels. Hold the stretch for 10-20 minutes. As you exhale in bring your body up onto all four. Do it again 8 to 10 times. This lower back exercise will help you from get rid of joint pain.
To do this exercise lie on your back with legs curved and the feet placed hip distance separate on the ground. Breathe in and as you exhale raise your waist above the ground until shoulder area waist and legs are in a straight line. As you exhale in lower your waist to the ground. Do it again 12 to 15 times.
7. Leg Stretching
To do this exercise, lie on your back with both legs on the floor and legs are in the air. Hook a gentle towel under the ball of one foot. Straighten up your joint and gradually back on the soft towel. You should feel a soothing stretch down the back of your leg, try not to injure yourself. Hold for 30 to 50 seconds. Do it again two times for each leg.
8. Butt Stretch
To do this lower back exercise, lie on your back and combination the right foot over the remaining joint. Keep the upper leg of your remaining leg and exhale in. As you exhale out take the joint in towards you. Keep the stretch for 15-20 seconds. Do it again 2 times for each side.
9. Hip Stretch
This tightens up your spine and can lead to lumbar pain. To start this lower back exercise, to stretch the hip flexors, kneel with one joint on a floor and another foot in front with the joint curved. Push the buttocks forward and keep the back again straight. Hold the stretch for 10-20 seconds. Do it again two times on each side.
10. Backbone Stretch
This is the final lower back exercise, lie on your back and place a small support under your head. Keep your legs curved and together. Keep your chests comfortable and your chin area carefully nestled in. Take a big strong breathing slowly in and as you take out move your legs to one side, followed by your hips, maintaining both shoulder area on the ground. Take a big breathe in as you come back to the beginning place. Do it again six to eight times, changing ends.