Lower Back pain


Lower Back Exercises

Lower Back Exercises

Exercises are necessary to keep muscles and bones flexible and strong. Because of the sedentary lives that most of us lead today, lower back pain or tightness is fairly common. Lower back exercises can help to strengthen this part of the body, thus warding off problems in the region. However, like all types of exercises, These should be done gradually, or else it may result in injury or exacerbating an existing one. Hence, the body has to be first conditioned, when it comes to incorporating lower back exercises in your exercise routine. Given below are
a few exercises that can help in promoting the overall functioning andhealth of your back

Knee Ups: Begin by lying down flat on the floor or bench or any firm surface. Lift your right knee up to your chest, clasp the knee with both your hands, and press it towards your chest gently, keeping the left leg straight all the while. Hold this position for about 30 seconds, and release the leg. Repeat with the other leg. You can do 5-10 reps for each leg

Hip Rolls: Start by lying flat on your back on the floor or any firm surface. Bend both knees, with the feet flat on the floor. See that your knees are together. Spread your arms out on either side at shoulder height, with the palm facing the ceiling. Now, turn you head towards the left while turning both the knees towards the right. Your shoulders should be kept flat on the floor. Now return your head and knees to the starting position, and repeat on the other side. You can do 5-10 reps

Pelvic Lifts: Begin by lying down on your back on the floor. Your knees should be bent, with your feet flat on the floor. Pull the lower abdominal muscles in and up and lift your pelvis off the floor a few inches, in a curling movement, without lifting your buttocks off the floor. Hold the position for about 5-10 seconds, and then lower the pelvis back down. Remember to breathe normally while holding the position. Repeat 5-10 times

Hip Lifts: Lie down on your back on the floor, keeping your knees bent and your feet flat on the floor. Your feet and knees should be slightly apart. Place your hands by your sides, with the palms facing the floor. Now, squeezing your gluteal muscles lift your hips off the floor as high as possible. Remain in this position for about 5-10 seconds and lower your hips back down. Breathe normally all through the exercise. Repeat 5-10 times

Back Extensions: Begin by lying down on the floor on your stomach, with your arms by your sides. Now, lift your shoulders and head off the floor, going up as high as is comfortable for you. Hold this position for about 5-10 seconds, breathing normally, and then lower the shoulders and head back down. Care must be taken not to tense up the muscles of your shoulders. Repeat 5-10 times

Back Hyperextensions: Lie down on your stomach. Then lift your head, right arm and left leg off the floor, as high as you can go comfortably. Hold for about 5-10 seconds, and lower back down. And switching the arm and leg repeat the exercise. Breathe normally throughout the process. About 5-10 reps can be done

By Rita Putatunda
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