Low Back Pain Exercises

Low back pain is the second most common medical problem after the flu, to affect people in the age group of 25 to 35 years of age. The reason behind this is an unhealthy life style which includes less or no exercise, unhealthy food (more fats and fewer fibers) and a stressful life.

A little bit of stretching exercises, strengthening exercises and aerobics can help prevent low back pain.

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A good fiber diet and yoga keeps your body energetic and out of stress. Many of us are in jobs which require us to sit continuously for long hours, and so maintaining a good posture is very important if we are to avoid a low back pain.

There are various treatments available for low back pain such as pain killers, low back massage and lower back exercises. Medicines are effective; however, exercising not only speeds up the recovery process, but also strengthens the back, and makes it less susceptible to any further injury. Before you start any exercise have a clear idea about the root cause of the pain, as back ache might also happen due to other reasons like a kidney stone, appendicitis, or a stomach problem. Once your back problem is diagnosed to be a back muscle stiffness or spasm, you can start exercising when you are comfortable or when the pain has reduced. For patients with a problem such as weak heart due to a heart attack or those having a low back injury, an expert's advice is a must before exercising.

Listed below are a few low back exercises. Initially, you may feel a bit of a discomfort doing them, but once your muscles have become stronger, you will have a pleasant experience:

Start your exercises with a few simple steps to strengthen your leg and abdominal muscles, this in turn will provide firm support to your back.

Ankle pump: Lie down on your back and move your ankle up and down. Repeat this five times alternating with each leg.
Heel slides: Lie down on your back, slowly bend your knee and then straighten it. Repeat this five times alternating with each leg.
Abdominal contraction: Lie down on your back and bend both the knees. Place your hands on your stomach below the diaphragm. Now without holding your breath, tighten your stomach muscles to press your ribs towards the back. Repeat this five times.
Wall squats: Stand straight against a wall and walk your feet for 12 inches away from it, while firmly having your back pressed against the wall. Keeping your back and abdominal muscle straight against the wall, bend your knees at an angle of 45 degrees. Slowly return to your normal position and repeat this 5 times.
Heel raise: Stand on your heels, applying even weight on both the heels hold on for a few seconds. Repeat this 5 times.
Straight leg raise: Lie down on your back. With one leg folded from the knee, lift the other leg straight up. Raise it to the height you are comfortable with. Hold it there for a few seconds and then release. Repeat the same process with the other leg. Perform it for 5 times.
Single knee to chest stretch: Lie down on your back and bend both the knees. Keeping one leg straight, bring the other one which is bent, close to your chest, holding your thigh behind the knee. Repeat the same process with the other leg. Alternately, you can do this exercise by bringing both your bent legs towards your chest at the same time.

Apart from these strengthening exercises, you can always do some yoga to provide flexibility to your body. Also, include green vegetables and fruits in your diet to provide more fibre to your bones.

Low Back Pain Exercises

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