subject: Help For Lower Back Pain [print this page] Lower back pain is a widespread nuisance for many people. As a matter of fact, it is one of the primary reasons people call in sick to work. Chances are pretty good that you or someone you know will deal with it at some point in their lifetime. In most cases having a sore lower back can be avoided. More than likely the problem results from tight and weak muscles in the abdomen, lower back, butt, and hamstrings. Maintaining flexibility and strength in these areas can provide serious low back pain relief. Many times, it will completely eliminate it.
I am going to walk you through some very simple exercises that can help you relieve this problem. Keep in mind the best option is to make these a part of a total body fitness program. Of course before you attempt these you should seek the advice of a medical professional to be sure you don't have any serious problems. Also, if you are overweight you really need to adopt a good weight loss program. Extra pounds can put extra strain on the lower back muscles as well as the discs. The more overweight you are, the less effective these exercises become.
1. Stability ball hyper-extension - From a face down position place a stability ball under your midsection, so that your thighs and stomach are in contact with the ball. The soles of your feet should be flush against a wall, with your toes touching the floor. Place your fingers on your temples and point your elbows out to the side. Keeping your feet still, bend forward at the waist as far as you can. Now lift your torso up as high as you can. You should feel your lower back tighten as you reach peak elevation. Perform 5-20 repetitions.
2. Stability ball reverse hyper-extension - Position the stability ball the same way you did for hyper-extensions. Now place your hands on the floor shoulder width apart. Keeping them there, lift your legs as high in the air as possible. Your knees should consist of very little bend. Perform 5 - 20 repetitions.
3. Toe touch stretch - Standing with your feet together, keep your knees straight and bend over. Your arms should hang loose and fingertips should point to the toes. Don't force the stretch, relax your muscles and let gravity work on it's own. Hold this for 30 seconds.
4. Cat in the alley stretch - Position yourself on all fours. Round your back until you feel the muscles in the upper back stretching. Hold for 30 seconds.
If you do this twice a week, having a sore lower back will be a thing of the past. Low back pain relief is in your hands. Allowing yourself to suffer from pain due to deconditioned muscles is like getting robbed because you didn't lock your front door. In other words, you deserve some sympathy but you also need a swift kick in the pants. Remember, an ounce of prevention is worth a pound of cure.
