Best Lower Back Pain Exercise
February 21, 2012 by admin
Filed under Back Exercises
In the recent time, back problem is very common problem of people who works full time in the office. Now you can relief from back pain using by back pain exercise. Low back pain is very common among adults and is often caused by overuse and muscle strain or injury. The purpose of this exercise program is to improve the flexibility and strength of your trunk musculatures important for your low back care. Exercises to decrease low back pain are not complicated and can be done at home without any special equipment. Regular exercise to repair the power of your back and gradual return to everyday activities are important for your full recovery.
Common Causes of Back Pain
1.
Incorrect posture – Proper Posture to prevent back pain.
2. Improper movements or bad body mechanics.
3. Repetitive motion on joints or muscles.
4. Disc injury can be the cause of prolonged back pain but muscles and
ligaments may also be damaged or inflamed. Bulging Discs
5. The sacroiliac joint can create pain when it does not sit in its housing correctly.
6. Infections, tumor, cysts and bone spurs.
Excercise of Lower back pain
Double knee-to-chest stretch
Lie down on back.
Pull both knees in to chest until you feel a comfortable stretch in lower back.
Keep the back relaxed.
Hold for 45 to 60 seconds
Pelvic tilt exercise
Lie on back with knees bent, feet flat on floor, and arms at sides (a)
Flatten small of back against floor. (Hips will tilt upward.) (b)
Hold for 10 to 15 seconds and release. Gradually increase your holding time to 60 seconds.
Curl-up exercise
Lie on the floor on back.
Keeping arms folded across chest, tilt pelvis to flatten back. Tuck chin into chest.
Tighten abdominal muscles while raising head and shoulders from floor.
Hold for 10 seconds and release.
Repeat 10 to 15 times. Gradually increase your repetitions.
Hamstring stretch while standing
Stand on right leg with left leg on table/chair
Stretch hamstring by slowly bending right knee
Hold for 30-45 sec
Repeat with other leg
