Back pain is not a disease but it is a disorder which would never leave you live in peace. Almost 90% of chronic lower back pain sufferers are individuals are those who follow no exercise regimen. The other 10 % have back and leg pain due to injury such as ripped muscles. Back pain is not always associated with age, instead lack of physical activity and deficiency in liquid intake are the causes of lower back pain.
Weak muscles are often at the root of back pain, especially lower back pain. The muscles of the back, the abdomen, and the buttocks all support the spine - these muscles are called the core muscles.
The most common back pain exercise is to stand straight or sit on a comfortable chair that provides adequate support to your back. You should avoid sitting or standing in a single posture for a long time. Even while sleeping, you should be careful as to the type of mattress being used. Slouching or leaning forward should be avoided at all times. Yoga and mediation go a long way in relieving back pain and are very good exercises.
Lie down on your back with your knees bent and making sure to keep your feet flat on the floor. While keeping the knees bent, raise your legs. Grab onto the legs to help pull your knees as close to your chest as possible. Make sure you do not raise your head while doing the lifts. Also, keep the knees bent when lowering them again.
Strengthening the low back muscles can also be helpful. To start, lie on your front with your arms and legs extended in a straight line with your body. Raise your right arm and left leg. Put them down and raise your left arm and right leg. Put them down and continue. As your back strength improves, try raising both arms and legs at the same time, arching your back in a “reverse stomach crunch".
Standing hamstring stretch - Raise your leg to at least 15 inches high with your heel of your on a stool. Keeping your knees staight, lean forward, bending at the hips. Feeling a mild stretch in the back of your thigh. Do not roll your shoulders. Bend at the waist, this will stretch your lower back. Hold for stretch for 15 to 30 seconds.
Lie down on your back. While keeping your arms at your sides, raise one leg off the ground while keeping it straight and keeping muscles tight. Hold the leg in that position for about 10 seconds. This can also be done while the knee on the other leg is slightly bent which will makes this a bit easier. Repeat with each leg five times.
Lower back pain exercises can help you in three ways:
- prevent acute lower back pain from returning
- reduce chronic lower back pain
For more Information Read about Arthritis Pain Relief , Back Pain Relief and Joint Pain Relief