Good Back Exercises Spine

Article by Angela Rubicsa

The leading beneficial of morning exercise is prefer it invariably going to help you eventually within the day to maintain your fitness level. As a result whenever you do exercise in the morning you grow your metabolism. This increase may last for 24 hours simply by doing Ten mins. exercise in the morning. You’ll find it also tries to sell each day hormone making. Should you at all times start exercising within the morning then your body prepares itself by making hormones ahead of you wake. And these hormones management heart rate, blood flow, and breathing.The Anatomy of the BackKnowing the muscle tissue you happen to be about to work with may be extraordinarily beneficial. Subsequent to the legs, the back contains the highest concentration of muscles within the body structure and for good reason. The back supports the function and movement of all your limbs and has a large range of work that it requires to perform on a routine basis. While the lower back is important, this segment goes to focus primarily on the muscles of the upper back the give you probably the most help to normal lifting and exercising.The primary muscle bodies of the back could be just the latissumus (lats that run from the armpits to the waist and the Trapezius (traps) that commence at the base of the cranium on either side of the neck and stretch to form a diamond form that comes jointly within the center of your back.Low effect aerobic exercise helps the body structure to remain variable and encourages good circulation in the body. It really is thought that this kind of exercise also helps people to stay away from difficulties such as tension fractures, which can regularly be a reason for sciatica pain. Other sciatica agony exercises take on those which strengthen the core, or the abdomen and back. Plenty people have begun doing Pilates as a form of exercise as it helps the body structure to become strong, which hinders injuries of any kind to the back.Set up for these exercises by standing on a box if needed. Otherwise, you can simply soar up to reach the bar. Pull-ups are in the main harder than chin-ups, but the most suitable results are gained should you change from just one exercise to the next. When doing pull-ups, be sure to grip the bar with your palms facing away and your hands a bit wider than shoulder width apart. On the other hand, your palms ought to be facing you when you do chin-ups and your hands ought to grip the bar a little less than shoulder width apart.Here are two amazing back exercises: Rows – This works on the Latissimus Dorsi whereas building stronger biceps. Begin by tipping ahead so the higher body is at a 45-degree angle. Then, pull your elbows up even with your system while using weights down at your side.

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Upper Back Pain Exercises That Work – 3 Effective Exercises to Relieve Your Back Pain

Many health conditions can be minimized with the right exercises. To reduce your upper back pain, exercises will need to be light to moderate to ensure you do not cause further damage to your back.

You should also speak with your doctor before beginning an exercise regimen. Your doctor should be able to assist you in finding the perfect exercise regimen to meet your overall needs.

Upper back pain exercises are not difficult and generally should not cause you to be in more pain. By exercising the upper back muscles on a regular basis you are giving them essential flexibility to avoid future pain. In addition to the prevention of back pain you can also reduce existing pain with the right exercises.

Here are some recommended exercises that you should discuss with your doctor:

1. The first exercise is the Pec Stretch. You will need to stand in a doorway for this.

Grab onto both sides of the frame and lean forward. You should begin feeling your chest muscles tightening. Hold your position for about 15 seconds and then release. You should do this particular exercise in intervals of three.

2. The second exercise is called Mid Trap Exercise. For this exercise you should lay flat, with your stomach to the ground/floor. You will need a pillow. It should be put under your chest for this exercise. Your hands should be at your sides but outstretched.. Raise your hands slightly into the air until you begin feeling the tension. Essentially you should be squeezing your shoulder blades together. Repeat this for at least 10 times.

3. The final exercise you should consult with your doctor about is the Arm Slides. This is another very simple exercise to do.

All you need is a wall for this exercise. You need to stand flush against the wall with your palms facing out. Move your hands slowly but constantly up the wall. Once your hands are over your head you can slowly glide them back down to your sides on the wall. Repeat this at least 10 times.

As you can see, upper back pain exercises are fairly simple. Taking a few minutes a day out of your hectic schedule could prove to be in your best interest if you want to avoid upper back pain. These exercises should be done even on the days that you are not suffering from back pain, to prevent future back pain.

Discover the Top Ab exercises for women

Article by Get Your Ex Girlfriend Back Guru

your five of the best Ab Exercises For Women – Shed That Excessive fat Right now!As difficult as it could be to believe, the very best Ab Exercises For Women, at the least if the purpose should be to get rid of fat, tend not to emphasise the actual ab muscles. You drop other unwanted fat first and then reveal your own abs muscles later-you can do sit ups for a long time and never pick up flatter abs. Here i will discuss the straightforward steps.1. Do aerobic exercise to get rid of fat.Aerobic exercise, often known as cardiovascular exercise, is soft to strenuous exercise available as walking, running, riding a bi-cycle, snowboarding, or even going swimming. There is a means to carry out a lesser amount of physical exercise and burn off much more calories.The right way to turn a fairly easy cardio workout in to a fat-burning exercise routine would be to vary the actual toughness of exercise. For instance, let’s pretend you are doing your cardiovascular exercise using a stationary bicycle.Use five to seven min’s to ride your bicycle at any kind of effortless pace. You’re just simply getting warmed up, nonetheless it is critical to increase circulation steadily to protect your own heart and blood vessels.Next, once you have invested a while to warm up, pedal just as hard as you can-for 15 seconds. By the end of fifteen seconds, go back to that original, effortless tempo for 45 seconds-and next pedal as fast as you can for fifteen additional secs. After that simply continue performing exercises at a simple rate for another 5 minutes, whenever you perform another 2 sprints.You will basically burn more excessive fat by means of changing your rate compared to if you ever had pedaled as quick as possible for the entire 30 or forty five minutes of your own routine.2. Perform Situps to tone your ab muscles.Sit ups usually are an important part of just about any program of Ab Exercises For Women. They just are not something you will need to do each day. As much as twenty five sit ups, approximately 3 times per week, helps tone your abdomen. Anything more simply creates really, genuinely well-toned abs no one is ever going to be able to notice until excess fat is lost all around the body.three. Tone up the muscles that assist your abdominal muscles, not only the actual abs by themselves.Exercise your core. The core exercises are certainly not something unique. They are squats, side bridges, rowing, pull-downs, as well as push-ups. They are not a lot of fun, nevertheless you don’t need to try and do them over two times in 1 week. In fact, you mustn’t perform all of them in excess of twice a week, to provide your own muscle groups a chance to recuperate.4. Never do exercises on a Swiss ball or even a wobble board.Quite a few coaches place plenty of investment in performing exercises on unstable areas, and, the truth is, they may be very good for growing stability and also co-ordination. However they really don’t assist you to grow muscle groups. In reality, they could help make muscles weaker.That’s simply because you can not work out as hard when you’re having to pay attention to remaining balanced. Doing exercise on a wobble panel essentially can make a person much better at standing up on a wobble board.5. Think about a Power Wheel exercise session.A wide range of fitness gyms offer a Power Wheel. This kind of device exercises the top rectus abdominis, the muscle that stretches from the stomach to your ribs towards your hips. The “six pack” you see in well-toned bellies is actually the effect of bands of connective tissue that hold the muscle in position. When the muscle grows, it is constrained by these bands.A Power Wheel is by far the easiest way to workout this muscle mass. After getting free of your stomach, it’s the best Ab Exercises For Women in search of tonedas well as well-defined ab muscles.

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Muscle Soreness and Exercise

When you are first starting out at the gym a tough workout can lead to three days of intense soreness. This can be the breaking point in a new workout routine. It’s intimidating if you’ve never experienced it. The effect is caused by lactic acid build up in an over used muscle group and occurs when the fibers of your muscle tear during exercise. Soreness, stiffness, and limited flexibility are some of the symptoms you will encounter. Not to mention a desire to go right back to the couch and never get up again. It is however perfectly normal and a good indication you’re on the right track.

That being said, many people quit before they see results. If you want to get in shape this is one of the first obstacles you will need to overcome. Hopefully my experience will be a guide to pushing past your limits. I can assure you, if you stick it out the feeling will pass and eventually you will look for high levels of soreness to gage the intensity of your future workouts.

Lets back up a bit because I’m going to pretend you have never been to the gym and are doing a little research.

Diligently preparing to make a drastic change for the better in your health and appearance; or…it could be that you’ve been to the gym, experienced what I described earlier, and are trying to find out what the hell went wrong. In either case I’m here to help.

Don’t cancel that gym membership. Those people are ruthless and you most likely won’t get your money back anyway. Besides, it may be the best investment you ever make for yourself. A change of tactics is all that’s required. Take a deep breath; this is going to sting a bit. There is no way to avoid the first week of soreness.

There is a way to lessen the duration and intensity of pain however. Following in the foot steps of hangover cures the world over we will reach for that proverbial warm beer on the night stand and drink it down. The cure for muscle soreness like hangovers of course is more of the same. You need to hit the gym. The goal is to pump blood right back into the same muscle groups you abused the first time around. I realize you won’t want to do this any more than you want to take a drink the next morning when the room is spinning but it will help a lot.

This initial bout of soreness is the reason I recommend a good two weeks of calisthenics before initiating a weight lifting routine. Circuit training (training every muscle group in 1 workout) with calisthenics will hit the same muscle groups repeatedly. It is an effective way to spread out and dissipate lactic acid. Try not to take any days off in the initial 2 weeks. Setting a goal like this will help with the soreness, commit you to 2 full weeks of training, get your muscles used to their new responsibilities, and hopefully yield some results which should help motivate you to the next stage. Building a new and improved you.

Three female bodybuilding Workout Exercises

Workouts made specifically for women must be specified to cater her bodys needs as well as help her get the ideal look that female bodybuilders seek. Followed is a detailed explanation of three exercises that have helped women throughout the years to attain their goals for bodybuilding.

Dumbbell Press On Ball

A large ball and two dumbbells is all it takes to perform this exercise. Start by lying down on the ball with your back so that it supports your upper back. With a dumbbell in both of your hands, push straight up into the air ten times. Perform two sets of ten after you take a break in between for about a minute. The chest and the rear of the arms are the main targets of this exercise.

Barbell Bent Over Rows

Hold a barbell while bending at 30 degrees and holding your back upright. Suspend the barbell in the air while holding it in your palms.

Pull the weights with your elbows kept inside. This exercise is extremely efficient for developing your back while burning calories.

Squats

To perform squats, you’ll need a barbell that’s on a rack. Using your shoulders, lift it up behind them. Squat down and raise yourself back up. This exercise will help you achieve a toned butt and strong legs. This exercise is compound as it affects all muscles from down to your legs all the way up to your back and your shoulders.

The exercises discussed prior to this are ideal for female bodybuilders because they help develop the entire body. To work efficiently, you’ll need to incorporate them into a regular exercise routine. A proper workout doesn’t only include those exercises, however, but many more. Make sure that your workout is including exercises that develop all of your muscle groups.

If you want to lose fat and get the perfect body, you have to have good nutrition along with exercise. This is because you need the building blocks and energy to make muscle as well.

Lower Back Strengthening Exercises

Article by Jared DiCarmine

One of the most important parts of your body when it comes to stay fit and healthy is your lower back. Over 80% of the population will have some form of pain at least once during their life. I personally have chronic lower back pain already in my young adult life. This was due to a tragic and freak weight lifting accident that happened from dead lifts. The injury never was properly diagnosed and therefore mistreated. A year later, I re injured the same spot and now I have chronic lower back pain. In fact, it’s not even that area exactly; it’s my pelvis which gives me problems. It is actually shifted out of place slightly and now has settled in that position. Since it went a year with being misdiagnosed and mistreated, it settled into place and now it’s chronic. It really sucks. But m y point is when it comes to lower back strengthening exercise, there is no one size fits all approach because everyone is different and everyone has different contraindications, biomechanics, and core strength. One of the big things most people don’t understand is if you want a healthy and strong lower back, you need to also have a healthy and strong core, or set of abdominal muscles. Generally the core can be made up of your abdominal muscles, your glutes and your lower back, but for now we’re just talking about all the different layers of abdominal muscles you have throughout your middle torso. You see your abs are like a giant onion with multiple layers of different muscles each there for a specific reason. If you peel back one layer, you’ll find another layer. So when it comes to lower back health, you really want to focus on the deeper abdominal muscles such as internal oblique’s and transverse abdominus. These muscles when fully developed and trained; provide stability to your lower back and act as a brace throughout your core. The stronger these muscles are, the better off you will be. Now when it comes to lower back strengthening exercises, there are a lot of them that can be listed. But for now, we’ll start off with some basic exercises and move on to the bigger and more well known ones. The first lower back strengthening exercise that you can do in your own home or at a gym is called the superman. Simply lie face down on the ground with your arms out stretched in front of your or at your sides to make it a little bit easier. From this position, try and lift your chest off the floor and your lower legs off the floor at the same time. At the top, squeeze for 2 seconds then slowly lower back down. When doing this movement, try and focus your attention on the thoracic part of your spine. This area is made for mobility and what you generally want to target. The thoracic spine is basically your middle back area and slightly lower. Feel free to do this exercise for 3-4 sets of 10-12 repetitions.The next exercise you can do at a gym specifically is the hyperextension machine. Simply get in position within the position, hold your hands across your chest and slowly lower your body until you feel a nice stretch in your hamstrings. From there, reverse the motion and come up all the way squeezing your hamstrings, glutes, and lower back. I only want you to come up into a neutral position so there is no concave look in your lower back. Keep everything neutral and flat, almost like a plank. This is going to protect your lumbar vertebrae from hyperextension which is something you don’t want to happen too often. Feel free to do 3 sets of 15-20 repetitions. The next exercise you can do at your home or in gym is the manual glute ham raise. Simply find a spot in the gym or in your home that you can hook your feet under so that it’s nice and snug. From there, slowly lower your body resisting the temptation to fall forward as much as possible. Once you can’t hold it anymore, drop to the floor and push away slightly with your hands just enough so you can get some momentum going and then activate your hamstrings to pull yourself back up. Directly this exercise is not a traditional lower back move but your back does have to isometrically contract to keep your body upright. And the last exercise that I’m going to talk about today is the Romanian dead lift also known as RDL’s. RDL’s are great for your hamstrings, glutes and lower back. They are also an awesome move for your upper back since those muscles will need to isometrically contract to keep your arms in place from coming out of their sockets during the movement. Don’t worry this won’t happen if that is what you’re thinking. To perform this movement, all you need is a pair of dumbbells or a barbell. Standing nice and tall with your arms in front of you, push your butt back, keep your chest up and pivot at your hip so that the weight gently slides down the front of your legs. Go all the way down until you feel a nice stretch in your hamstrings and then return to the starting position. Make sure not to round your back like you see a lot of people doing in the gym and make sure to keep the majority of your weight on your heels. All in all, these 4 lower back strengthening exercises are great when it comes to really building up some muscle around your lower back and strengthening this often weak point for many people. Just remember, with a stronger lower back, you also need a strong inner core to balance everything out.

Trainerwise.com FINALLY A BACK STRENGTHENING ROUTINE THAT WORKS THE APPROPRIATE PART OF YOUR BACK TO MAKE IT STRONG NOT PAINFUL
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Back Exercises for Lower Back Pain

Article by AlnwickKajetan

Since a lot of manual workers have problems with their backs due to excessive stress, exercises for lower back pain can help them a lot if they learn how to do them correctly.

One of the exercises for lower back pain you can stretch and bolster your back just by sitting on an exercise ball with your feet flat on the floor. Start by lifting just your heels from the floor, one at a time. Then raise each foot, then each leg up higher and higher. Do not go up high enough to cause more pain, as the goal is back stretching not making the difficulty worse.

Do some arm circling motions to loosen up your shoulders. Doing this at the beginning of the exercise regimen and at the end will serve as your warm up and cooling down exercises.

These exercises should be done in a controlled fashion to stretch and strengthen not only your back muscles but also your abdominals. These targeted exercises improve coordination and develop better posture as a result of the strengthened back and abdominal muscles. Exercises that are targeted specifically for treating lower back problems have been shown to be the best for protective treatment.

To take this exercise to the next level, as before make the contraction nice and hard by exaggerating the curve in the back, lift the pelvis off the ground towards the ceiling into the bridge position, supporting through your shoulders.

Of course, after you have healed the spinal issues, you can try exercises for lower back pain that will allow you to eliminate future problems and heal a little quicker than you might have otherwise. With so much to consider, you might feel a little bit overwhelmed, but you shouldn’t. You simply need to take the time to figure out what kind of pain you have, why that pain started, where it’s coming from, and which issues will be best for your specific needs.

Most back pains are caused by an imbalance between muscular strength and muscular flexibility. With yoga, you can work on both-but keep in mind you cannot do all yoga poses. You will have to check with your doctor first which poses are safe for you to do and which ones are not.

Do the same sequence, but use your wrists as a fulcrum. On the down stretch, point your pelvis toward the floor, and let your neck and head tuck in. On the up stretch, point your butt toward the ceiling, and let your neck and head stretch up too. Some people find it’s easier to picture this sequence as a snake arching out and contracting.

Another good stretch to do starts in the same position, feet slightly apart. You want to place your hands on your lower back with your fingers pointing down and bend backwards as far as you can without bending your knees. Hold that position for about five seconds and then slowly come up to the starting position again.

Another clear benefit of doing a stretching exercise for lower back pain [http://dr-mark-carrano.newhaven065.com] is it can help prevent future injuries. How many different medications can boast that claim? When working on giving your back muscles more strength your also reducing the chances of injuring them with the many stresses we give our backs on a daily basis.

When done correctly and with sufficient weight, the leg press can be a very effective exercise. But most gym goers throw on a ton of weight, aren’t very flexible and try to feed their ego by pushing some big weight. When doing this they are very likely to lift their lower back off the pad that is keeping the integrity of the spine. When this happens with all that weight on the leg press, injuries will happen.

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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Low Back Pain Exercises – Find Out the Most Efficient Techniques

Article by Tom Charles

Back anguish is experienced by a great deal of people. This plaguing situation could be found to arise anyplace in the lower area of the ribs to above the legs. These parts of the body are most vulnerable to problems mainly because they function as the connectors of the upper and lower sections of the body. Thus, they put up with most of the body’s weight.

Many people have sought various treatments already. But more often than not, they do not seem to provide instantaneous ease. If ever this scenario applies to you, getting into low back pain exercises may help decrease the severity of the pain.

Low back pain exercises can be of great help to you since most types of low back pain can be eased if the muscles have proper strength training. Proper muscular activity enables the muscles to withstand the weight of the upper and lower body, as well as the force from strenuous activities.

There are many low back pain exercises recommended to sufferers of acute back pain. For this condition, the pain has to be addressed first. Once it is gone, gentle strengthening exercises could be pursued. These would include strength training for the abdominal area, back and legs. These can be complemented by stretching exercises.

More specifically, some low back pain exercises through stretching could be in the form of walking and biking. Low back pain exercises for strength training would include workouts focusing on the stomach and buttocks, like swimming. Finally, low impact aerobics with machines can be beneficial too, like elliptical or step training. If you want to get serious with the training, you might want to work with a personal trainer and/or a physical therapist.

Then again, low back problems workout routines should not be deemed as the end-all resolution to your issues. For those who notice no changes regardless of religious exercising, you have to re-consult with your doctor. There could possibly be other underlying conditions, the far more severe ones that might be producing the anguish.

EFFECTIVE BACK EXERCISES AND TIPS FOR BEGINNERS

Article by Hanna Ann

Effective back exercises and tips for BeginnersAre you interested in having the popularly called “human wings”? Or are you curious to know how to get a “V-Shaped” body? Well, these two terms best describe a trained back muscle. The back muscle is the biggest muscle in humanbody that can be trained and enhanced. Training this muscle would improve yourbody posture that would help you in your daily activities. You will be able to prevent your body from slouching. This would provide you a boost in confidence because of that smart appearance. In bodybuilding, your back muscle is very important in all of the lifting exercises. To start developing your back muscle, here are back exercises you need to be oriented to.Bent-Over Barbell RowThe Bent-Over Barbell row contributes in developing your middle back muscles. To begin with the exercise, you need to have a barbell according to your desired weight. You need to position you legs with a horse standing stance (Feet facing forward, Parallel with each other, and at least half a meter apart from each other). You keep your back straight and at an almost parallel position to the floor. Have a good grip on the barbell then you pull it up until the bar reaches near your waist. After the bar reaches your waist, you slowly stretch your armsback down leaving the barbell to hanging with your arms carrying it. You do this motion repeatedly until you meet your desired repetitions.Seated Cable RowThe Seated cable row is a comfortable back Exercise for beginners. You need acable row machine to this. You position yourself by seating on the bench. You position your back straight and your chest forward. You position your feet forward at keep your knees slightly bent. To begin the exercise, you need to pull the bar attached on the cable until it reaches your waist. You then stretch yourarms back to the original position then you do the pulling again. You keep repeating this motion until you complete your required repetitions.Cable Pull Down/Pull-upThe Cable Pull Down aims to develop your middle back muscles. You need to have a cable pull down machine for this exercise. To begin with the exercise, you position yourself on the machine seat. You then have a good grip on the pull-up bar. You simply pull down the bar until it reaches near your chest then you return the bar to its original position on top. You keep repeating thisExercise until you complete your required repetition. The pull up on the other hand is to simply hang yourself on a pull-up bar as you carry your weight with your arms and back strength. The difference between a pull-up and a cable pull down is there purpose. The Cable Pull Down is to build back strength forbeginners while the pull-up is for advance individuals who are able to carry theirweight easily.A dumbbell is the best equipment for beginners in back exercises.

The One-side Dumbbell RowThe Dumbbell row is a back Exercise that aims to develop your back wings or the Latissimus Dorsi muscle. To begin with the exercise, you need to haveweight bench to put one knee on it for support. The other leg would be on the floor for your base. You need to keep your back straight and parallel to the floor. The arm aligned with the knee that you positioned on the bench should also have locked on the bench. The other arm aligned with the base foot is where you carry your dumbbell. This arm is where you hung the dumbbell. While having this arm stretched down holding the dumbbell, you then pull the dumbbell up just enough to be at level with your ribs. You then return to the normal stretched arm position carrying the dumbbell. You do this arm movement according to your desired repetition. To end the exercise, you simply put the dumbbell back on the floor. You need to be aware of that you feel yourback muscle contracts. For efficiency, you need to have an adjustable dumbbell set in performing this exercise.The Lying Dumbbell RowThe Lying Dumbbell row is similar to the one-side dumbbell row but you do this with both Latissmus sides. You need to have two dumbbells to do this exercise. To begin with this exercise, you need to lay your chest down on a weight bench. You position your arms straight to the floor. You then carry each dumbbell with your arms together until they reach close to your ribs. You then return to the original position when have done so. You keep doing this arm movement according to your desired repetition. For efficiency, you need to have anadjustable dumbbell set in performing this exercise.

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Top 10 Lower Back Pain Exercises

Article by Jack Woo

Most people who suffer from lower back pain have this misconception that they need plenty of rest and refrain from activity for some time. In fact resting, especially on bed, is not desirable. If you do not experience any other serious medical conditions, other than back pain, then you should stay active.

You should be able to start exercising when you no longer feel any acute pain. Lower back pain exercises will help you to recover and also prevent from future back pain. Right types of exercises will:• Improve your posture• Improve flexibility and strengthen your back• Reduce weight• Prevent falls

A complete Lower Back Pain Exercises program includes:• Low impact aerobic activity such as swimming, walking and bicycling to improve blood flow and help speed up recovery and maintain your health. • Strengthening exercises for your back, stomach, and leg muscles.• Stretching exercises to condition your muscles and supporting tissues to be more flexible• Yoga, Pilates and Tai Chi combines low-impact movement and meditation. These are very helpful in preventing recurrences of lower back pain as they are designed to achieve a physical and mental balance.

Exercises for Lower Back Pain

1. Partial crunches strengthen the abdominal muscles

Lay your back on the floor with knees bent and shoulders raised slightly. Exhale as you raise your shoulders, and inhale on the way down. Do this slowly 8 – 10 times with the arms across the chest or hands behind your neck. Do not pull your neck up with your arms. Gradually increase the number of repetitions as you get physically stronger. This exercise strengthens your back and stomach.

2. Pelvic Tilts

Lie on your back, bend your knees, and keep your feet flat on the floor.Press your lower back into the floor. Tighten your buttocks muscles.Hold for five second while inhaling and out smoothly while exhaling. When you are comfortable with this exercise, hold your breath for 10 seconds and put your feet farther away from your body.

3. Wall Sits

Stand with your back against a wall with your feet apart at shoulder width and about one foot from the wall. Slide your back down slowly until your thighs are parallel to the ground.Your back must be against the wall at all times. Hold the position for 20 to 30 seconds and then slide your back up the wall. Repeat this process 5 to 8 times, depending on your fitness level. Increase your hold time by 5 to 10 seconds as you are more comfortable.

4. Assisted Hamstring Stretches

Use a rope, belt or a piece of towel to assist you in this exercise. Lie on your back with legs extended. Raise the leg that is wrapped with the towel into the air and straighten the knee. Pull the towel so that your toes bend towards your face. If you do not feel the stretch on your hamstring, pull harder and raise your leg higher. Hold for about 10 to 15 seconds. Repeat 3 times for each leg.

5. Press-up Back Extension

Lie on your stomach with your forearms supporting your body. Push your hands downwards to raise your shoulders. Relax your stomach and allow your back to arch slightly. Make sure your hips and pelvis remain on the floor. Hold for 10 to 20 seconds, and then relax. Repeat 3 times.

6. Knee to Chest

Lie on your back with knees bent and feet flat on the floor. Gently bring one knee up to your chest until you feel the stretch in your lower back. Keep the other foot either flat on the floor or extended. Hold for 10 to 20 seconds. Switch leg and repeat the process a few times.

7. Bridging

Lie on your back with knees bent and your feet either flat or heels on the floor. Tighten your abdominal muscles and squeeze your buttocks. Raise your hips off the floor until your shoulders, hips and knees are in a straight line. Hold for 10 seconds and then slowly lower your hips to the floor and relax. Repeat about 10 times. Use your hands to balance your body and avoid pressing downwards to help with the lift. Use only your shoulders and feet for the downward force.

8. Bird Dog

Kneel on the floor with both hands firmly placed apart about shoulder-width. Tighten your abdominal muscles, lift and extend one hand and the opposite leg while balancing on the other hand and knee. Hold for 10 seconds then return to hands and knees on ground position. Repeat using the other hand and leg. Do 5 repeats on alternate hands and knees.

9. Cat and camel

Kneel down on all fours and keep your head straight so that you are staring at the floor. Exhale and slowly turn your face toward the ceiling while allowing your lower back to “sag” slowly into an arch. Do not force it down. Inhale and then arch your back in the opposite direction by contracting your lower abdominal muscles as you lower the top of your head toward the floor. All motion should be initiated and controlled by your lower back. Repeat three times in each direction.

10. Hip Roll

Lie flat on your back with your knees bent and your feet flat on the floor. Fold your hands across your chest or flat on the floor at your sides.Roll your knees to the left until they touch the floor, without moving your upper body. Hold for 3 seconds.Return to starting position and do the same movement to your right this time. Do about 10-15 reps for each side.

Select five exercises to do per session and the other 5 the next. Rotate them on subsequent days. All the exercises should be done on a firm but soft surface, like a yoga mat or carpet. If you feel any pain, stop immediately.

A physiotherapist can help you to decide when and what stretching and strengthening exercises are appropriate and how to do them.You should refrain from participating in these activities during recovery:• Golf• Contact sports• Racquet sports• Jogging• Dancing• Weight lifting• Sit-ups• Toe touches while standing• Leg Lifts (Lifting both legs while lying on your back).

Ask your doctor or physical therapist whether there are additional exercises that will work best for you.

Repetition of the lower back pain exercises will help you increase flexibility, build endurance, and strengthen specific muscles to support your spine. These exercises will expedite your return to normal work and social activities. The positive benefits of exercise not only improve strength and flexibility but also change and enhance your attitudes toward your disability and pain.

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