Treating Lower Back Pain via Exercise

Sometimes all you need when you have lower back pain is some exercise. People who have sit down jobs and sit for 8 to 10 hours a day are prone to experience lower back pain once in their lives. Exercise can work wonders on your muscles, by doing daily exercises you can help do your part to keep your lower back healthy.

Let’s start with some easy exercises. This one is called the Ankle Pump, lie flat on your back then flex your ankles front and back. You can start with a rep of 10 times. This will stretch out your legs and hips. Try the Heel Slide, this exercise is also done on the floor. Lie flat on your back and then bend your knee and then straighten it out again. Start with a 10 rep on each side.

The Abdominal Contraction will work your lower back as well as your abs. Lie on your back with your knees bent at a 45 degree angle. Place your hands below your rib cage. Then tighten your abdominal muscles and then squeeze the ribs down toward your back using your hands. Don’t hold your breathe while doing these exercises. Hold for about 5 seconds and rep about 10 times if you can. Now, stand up and stand with your back against the wall. These exercises are called Wall Squats. Walk your feet about a foot away from the wall, your back should still be against the wall. Then keep your stomach muscles tight gently bend down with both knees at a 45 degree angle and hold 5 seconds. Rep about 10 times.

Intermediate level exercises for lower back pain

Once you have mastered these exercise you can move up to these intermediate exercises. Lie flat on your back with your feet straight in front of you. Bring one knee at a time into your chest and hold for 5 seconds and then switch legs. Don’t go too fast the goal is to execute the exercise properly not to try to get down as quick as possible. This exercise is called the Single Knee to Chest Stretch.

Next try the Hip Flexor Stretch, this exercise can be a bit difficult so if you can’t do it right away don’t stress about it, you will get there. Lie on your back on the edge of your bed. Bring your knees up to your chest and then lower one leg down at a time until you feel a stretch across your hips and thighs. By doing these exercises on a daily basis you can help keep your back loose.