Exercises For Lower Back Pain: Relief Is Here

There are several exercises for lower back pain which are simple and can easily be done at home. These exercises can be performed even without a therapist to assist you with the execution. They are effective in relieving lower back pain and in correcting posture through strengthening of those weak muscle groups.

The Pelvic Tilt will help in strengthening the abdominal muscles and is definitely one of the best exercises for lower back pain. This exercise is performed by lying flat on your back while your knees are flexed. Your upper back should remain against the floor, with both your feet firm on the floor.

With this position, slowly press lower back against the floor. By doing this, you will feel your abdominal muscles tightening. Hold this position for 10 to 15 seconds and repeat the same procedure for 7 to 10 times. You can perform several exercises from this basic position.

The Curl Up is also one of the effective exercises for lower back pain. This exercise is also done while on your back. First, perform the pelvic tilt and hold this position. This is the starting position for the curl up.

Now, with the chin tucked in while in a curl up position, gradually lift your shoulders from off the floor. Your feet should not leave the floor. This position should be maintained for at least 10 seconds and repeated for at least 7 reps. 10 reps is preferred. Keep the abs tucked in as you roll slowly back to the starting position.

A variation of the curl up is the Curl Up with Rotation. The curl up exercise is performed, but a twisting of the body to one side is added at the end. The position should be held for 10 to 15 seconds, followed by a return the floor and a repeat of the exercise with a twist to the other side.

This position should be held for another 10 to 15 seconds and then return to the floor. Repeat at least 7 times. Don’t forget to continue the pelvic tilt throughout the exercise.

The Lower Back Stretch Exercise is the last exercise and it consists of a pelvic tilt followed by abdominal contraction. This is done by first doing the pelvic tilt and then holding the position.

Using your abs, pull your knees up to your chest while wrapping your arms around your knees. Keep your head off the floor, while holding this posture for at least 20 seconds. You should feel a little tension in the lower back area. 3 to 4 reps are ideal.

These exercises for lower back pain should help you to experience pain relief and could result in better posture. They have also proven to be effective at strengthening not only the lower back muscles, but also the abdominals as well.

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