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Exercises For Lower Back Pain
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Filed under Back Pain
Posted on Wed, 27 February 2008 at 5:29 am
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To regain the strength of your back and for a gradual return to your normal activities, regular exercise is necessary. There are several exercises for lower back pain that you should try, with the approval of your doctor, to relieve or ease the pain in your lower back.These exercises for lower back pain should be done one to three times per day, for ten to thirty minutes total. Your orthopaedic surgeon or physical therapist may suggest some of the following exercises for lower back pain.
At first, these exercises for lower back pain should be supervised by the therapist until you are doing them correctly and they are having a moderate effect. Initially, your doctor or surgeon may recommend these exercises for lower back pain.
For Ankle pumps,lie on your back and move your ankles up and down slowly ten to twenty times.
For Heel slides, while on your back, slowly bend and straighten your knee ten times.
For the abdominal contraction, while lying on your back with your knees bent and your hands resting below your ribs. Tighten your stomach muscles to squeeze your ribs down toward your back? remember to breath. Hold for five seconds and repeat ten times.
Straight leg raises have you on your back with one leg bent and the other straight. Tighten your stomach muscles to stabilize your lower back, and then lift your leg six to twelve inches and hold for one to five seconds. Repeat this exercise ten times.
These are just some of the beginning exercises for lower back pain that can help you strengthen your back muscles.some lower back pain relief by lying on the floor with pillows under your knees. Your hips and knees are bent and your feet are up on a chair. Or, you can have just your hips and knees bent. This particular position takes the weight off your back and can provide at least temporary lower back pain relief.
While you might like this position because it brings lower back pain relief, you have to be careful to NOT to use it any longer than 2 days. Doing this any longer causes your muscles to weaken which you do NOT want to happen. Weak muscles just make the cause of your back pain even worse. Even if you are getting lower back pain relief while on the floor, need to get up and walk around for a few minutes and do some streching and exercising.
Tags: exercise, low back pain, lower back pain, pain relief, treatment