Knowing the right exercises to relieve back pain start with a basic understanding of what muscle groups support and connected to this area of the body often over-stressed, and the most common causes of pain and tension in the lower back.
Ideally, core muscles, such as abdominal and oblique should help support the weight of your upper body. If these areas are weak or injured lower back pain it is often the result. The tension in the buttocks and hamstrings can also pull the lower back muscles, making them feel tense and sore.
The next 10 low intensity exercises are great for stretching and exercise of these five groups of muscles – buttocks, thighs, abs and obliques as well as the back muscles themselves – and you can go a long way toward helping relieve lower back pain.
1. abdominal crunches
If your low back pain is the result of a lot of bending and lifting, strengthening the abdominal muscles is the best place to head for a quick fix. Caber on a daily or two of abdominal partial series, also known as abdominal exercises to get your belly in a better way and take some of the stress off the lower back. Just follow these simple steps:
- Lie down on the floor or on a yoga mat with your knees bent and feet flat on the floor, about shoulder width apart.
- cross your arms over the chest or tied together fingers behind his head.
- Keep your arms relaxed, focus on using only the abdominal muscles to pull your upper body off the floor and part way into a sitting position. You should feel the exercise stomach muscles, but not in the arms, back or thighs.
- Hold this position for a maximum of 10 seconds, then lower yourself back down.
- If you are not used to doing abdominal exercises, start slow and just do one or two sets of ten repetitions. After a couple of weeks, the abdominal muscles will become stronger and you may want to add more reps or sets to your routine.
2. Single Leg Lifts
Another great exercise to strengthen core muscles, leg lifts target the lower abdominal muscles. As the elevator with both legs may be too strenuous – especially if you’re not used to doing this kind of exercise -. Lift one leg is a great alternative
- Lie down on the floor or on a yoga mat with one leg bent at the knee and the other stretched out in front of you.
- With his back against the floor and fingers interlaced behind your head, lift the right leg extended to the heel is about six inches off the floor.
- Keep this for about 10 seconds, then slowly lower your leg back to the starting position. Repeat ten times with each leg to complete a series.
- If you find this exercise is too difficult, try starting with slightly extended leg bent at the knee. (The closer your foot is on your body, the easier the elevator.)
3. Oblique crunches
This exercise is almost identical to the crunches we did in exercise # 1, but works the oblique muscles instead of the lower abdominals.
- lie on the floor or on a yoga mat with your back and shoulders pressed against the floor.
- Bend both legs at the knee and turn them aside for a leg is pressed against the floor. Ideally, try to keep your knees together.
- cross your arms over the chest or tied together fingers behind his head.
- Keep your arms relaxed, focus on using only the obliques (the muscles between the bottom of the rib cage and the hip bone) to lift the upper body only a couple of inches from the floor.
- hold the pose for up to 10 seconds, then slowly lower to the ground.
- this exercise ten times and then roll the legs on the other side and do another ten repetitions to complete the set.
4. Roll the buttocks
The gluteus maximus – largest of the three gluteal muscles – is primarily responsible for keeping the body upright , which means that even if you do regular exercises buttocks, this is still an enormous muscular power. Because the upper edge of the gluteus maximus is attached directly to the bottom of the thoracolumbar fascia (the membrane that covers and protects all the muscles of the lower back), when close, which can be a big pain lower back. If you do a lot of sitting, bending, lifting heavy objects or stooping; check out this guide and learn How to stretch the muscles in your back of livestrong.com.
5. Butterfly sitting pose
As with the buttocks, thigh muscles can cause low back pain when they get tight or narrow. One of the best exercises to relieve tension in these areas is actually a yoga pose. Purna Titali Asana , the butterfly pose Yoga session is ideal to help you relax, stretch the buttocks and thighs, and take some of the stress off your lower back.
Output this article in yogitimes.com for the full technical as well as some history of the pose.
6. Lengthen your hamstrings
Another muscle group often overworked and under-stretched are the hamstrings. These large muscles of the back of the thigh are shortened, cramps, and cause low back pain and frequent prolonged periods of sitting. Tendons stretch on a daily basis can help lengthen and relax these large muscles, to relieve some of the stress that can be put on your lower back.
- lay with your back flat on the floor or your yoga mat and both legs bent at the knee.
- raise one leg so it is perpendicular to your torso.
- With the knee still bent, loop a small towel or exercise band under the ball of your foot raised and slowly straighten your leg. You should feel a gentle tug on the back of her thigh while his hamstring stretch.
- Hold for 15 to 30 seconds, then slowly lower the leg back to the starting position
- Follow these steps again with the other leg.. Repeat the stretch at least twice for each leg.
This exercise can have a weird name, but bird-dog is no joke when it comes to building strength the base, the development of the buttocks, and taking some of the stress off your lower back all at the same time. Follow this Six step acefitness.org guide for more information on this incredible exercise technique.
8. Wall Sits
To further strengthen your abdominal muscles, thighs and buttocks; Wall sits are another excellent choice.
- Stand with your back about 12 inches away from the wall.
- Lean back until your back is pressed against the wall and then slide down slowly, almost in a sitting position.
- Keep your back firmly against the wall like this for 10 seconds, then slowly lift back to the wall.
- Repeat the exercise ten times, or as many times as you feel comfortable.
9. Bridge Pilates
Pilates exercises in general are great for building core strength and flexibility. However, the technique of Pilates bridge is one of the best to strengthen the glutes, hamstrings and back muscles, to relieve tension and pain in the lower back. Output this great guide bostonbody.com to learn how to perform the technique.
Believe it or not, swimming is a wonderful way to not only reduce pain in the lower back, but also strengthen your entire body – the lungs, heart and muscles – all at the same time. Moreover, swimming is perfect for people with joint pain or those who are carrying a lot of extra weight because it is a zero-impact exercise.
Remember: Before swimming, familiarize yourself with these important safety guidelines swimming , compliments of the American Red Cross
get your free book – The Day 7 cure back pain
based on more than 2,000 hours of research and supported by the Board back healthy Medical Institute Advisory, “ 7 Day pain Cura back “reveals three new innovative treatments that provide quick and lasting relief of pain in just 60 seconds.
can get the book for free right now by clicking this link (you just pay a fee of nominal shipping) and also get a value of dollars in free bonus $ 217 .