subject: Lower Back Pain Exercises, Tulsa Chiropractic, Tulsa Chiropractor [print this page] Lower Back Pain Exercises, Tulsa Chiropractic, Tulsa Chiropractor
Many people suffer from low back pain in America and around the world. It is very common and much of the time, over use is a main culprit. I've often said, when you are down in the back, you're just down. Lower back pain can come in many forms, some more crippling than others, but much of the time it can be reduced significantly by doing a few easy exercises a day. Reducing your back pain can help you to stay active and will generally help you have a better attitude.
Stretching and exercise aren't always the answer for lower back pain. If you have injured your back, you should consult a chiropractor, or your family doctor to see if you need to exercise or if rest would be better.
Here are some exercises that could help to reduce or even eliminate your lower back pain.
The Gentle Rock - Lie on flat on your back with your knees up, and your feet flat on the floor. While in this position, GENTLY, move your knees back and forth. The movement should be minimal and both of your hip bones should remain on the floor. Remember to do this gently and if either of your hip bones is raised off the floor, you are rotating too far. This helps me if I do it for around 3 minutes.
The Push Down While in the same position as "The Gentle Rock", tighten your abdomen and push your lower back to the floor. Hold it on the floor for 3 seconds, and then relax your abdomen for 3 seconds. Continue this exercise for 3 minutes.
The Knee Tuck While still in the same position of the previous exercises, pull your knees to your chest. If you can't get them all the way to your chest, that's okay, just pull them up as far as you can without causing yourself pain. This will stretch and elongate the lower back muscles.
If any of these exercises cause you pain, stop immediately. This is not supposed to be a painful experience, but rather a relaxing and limbering session.
This is not medical advice; always consult your doctor before engaging in any type of exercise.
