Lower back pain exercises that work

lower back pain exercises must be done regularly to restore the strength of your back and a gradual return to everyday activities are important for your full recovery. When considering exercises to help relieve lower back pain it is very comforting to note that exercise provides more long term relief than any back pills that your doctor can give you. Exercise routines for back pain will strengthen the muscles that support your back and improve flexibility thus greatly reducing the chances of future attacks.

Here are some lower back pain exercises you can adopt:

Heel Slides - Lie on your back and slowly bend and straighten knee. Repeat 10 times.

Abdominal Contraction exercises to ease lower back pain -You have to lie on your back with knees bent and hands resting below ribs. Then tighten your abdominal muscles to squeeze ribs down toward back. For this exercise be sure not to hold breath. Hold 5 seconds. Relax. Repeat 10 times.

Wall Squats exercise to strengthen the lower back -This involves standing with back leaning against wall. You have to Keep abdominal muscles tight while slowly bending both knees 45 degrees. Hold 5 seconds. Slowly return to upright position. Repeat 10 times.

Heel Raises exercise for lower back problems - You will have to stand with weight even on both feet. Slowly raise heels up and down. Repeat 10 times.

Straight Leg Raises exercises to reduce low back pain - Lie on your back with one leg straight and one knee bent. Tighten abdominal muscles to stabilize low back. Slowly lift leg straight up about 6 to 12 inches and hold 1 to 5 seconds. Lower leg slowly. Repeat 10 times.

Single Knee to Chest Stretch lower back pain exercises - Lie on your back with both knees bent. Hold thigh behind knee and bring one knee up to chest. Hold 20 seconds. Relax. Repeat 5 times on each side.

Hamstring Stretch exercises to help relieve lower back pain - During this exercise you must Lie on your back with legs bent. Then hold one thigh behind knee and Slowly straighten knee until a stretch is felt in back of thigh. Hold 20 seconds. Relax. Repeat 5 times on each side.

Lumbar Stabilization Lower Back pain Exercises With Swiss Ball - Abdominal muscles must remain contracted during each exercise. See "Abdominal Contraction" exercise from initial exercise program. Perform each exercise for 60 seconds. The further the ball is from your body, the harder the exercise.

Lie on your back with knees bent and calves resting on ball. 1. Slowly raise arm over head and lower arm, alternating right and left sides. 2. Slowly straighten one knee and relax, alternating right and left sides. 3. Slowly straighten one knee and raise opposite arm over head. Alternate opposite arms and legs. 4. Slowly "walk" ball forward and backward with legs.

Sitting on a ball with hips and knees bent 90 degrees and feet resting on floor. 1. Slowly raise arm over head and lower arm, alternating right and left sides. 2. Slowly raise and lower heel, alternating right and left sides. 3. Slowly raise one heel and raise opposite arm over head. Alternate opposite arm and heel. 4. Marching: Slowly raise one foot 2 inches from floor, alternating right and left sides.

You must lie on your stomach over the ball. 1. Slowly raise alternate arms over head. 2. Slowly raise alternate legs 2 to 4 inches off of floor. 3. Combine 1 and 2, alternating opposite arms and legs. 4. Bend one knee. Slowly lift this leg up, alternating right and left legs. Be careful not to arch your low back!

For people with lower back pain, the best aerobic exercises to do are low impact ones like swimming, walking and bike riding. Jogging, dance aerobics and step aerobics for lower back pain exercises all produce repeated impact on your back and on your knee and hip joints as well. In order to get in good condition, start out with 15 minutes of light aerobic work per day, 2 to 3 times per week, and then gradually build yourself up to 30 to 40 minutes per day, 4 to 5 times per week.

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