You may be experiencing that low back pain that just lingers around and never fully goes away. It may leave you thinking that you should rest and the pain will go away over time. This may seem like the right thing to do, but let’s get moving instead. Doctors are recommending that you keep moving and exercising to help heal low back pain. When choosing exercises to help with low back pain, it is important to know where your pain is coming from. This will help you pick exercises that will target the area and more importantly not choose exercises that may irritate your low back pain further.
Exercises for Low Back Pain:
The bird dog exercise is great for mobilizing and strengthening the lower back. To perform the bird dog get onto the floor with your hands under your shoulders and your knees under hips in a table top position. Once set, take a deep breath and extend one leg straight out behind you. As you are straightening the leg, straighten out the opposite arm in front of you in one long line, and hold that position for 5-10 seconds. When the 5-10 seconds is complete come back to base and perform the opposite side. Perform each side for 10-12 times.
The bridge is another great exercise to mobilize and strengthen the lower back. To perform a bridge think about being in a position for a sit up or crunch. Lie down on your back with your knees bent and feet hip width apart. Once set, take a deep breath and lift your hips off the ground until your hips are in line with your knees. When you are in final position hold for 10-15 seconds and repeat 10-12 times.
The child’s pose is a great stretch to help heal your low back pain. To perform child’s pose get on all fours with your knees under your hips and hands under your shoulders. Take a deep breath. As you breathe out slowly bring your butt to the heels of your feet as far as you can. You can spread your knees out wide and let your belly drop in between your knees if that feels comfortable. If you can not reach your butt to your heels, do not force it. Hold that final position for 20-30 seconds and perform it again for 5-8 times.
It is very common when you have low back pain that you will also have tight hamstrings. Those tight hamstrings can also be causing your low back pain. The towel stretch is a great way to stretch your hamstrings without aggravating your back. To perform the towel stretch lay down on your back with your knees bent and feet hip width apart. Holding the towel, loop the towel under one foot and lift your leg straight up in the air. As your leg is straight up in the air slightly pull on the towel to stretch the hamstring a little more and hold for 20-30 seconds. Once completed, bring that leg down and repeat with the opposite leg. Repeat each leg 5-8 times.
Written by GUADS staff member Patrick with contributions from www.penrosept.com