Lower back exercises can be a lifesaver for individuals suffering from pain in the lumbar or lower back region. However, it is advisable to discuss a regimen of exercises with your doctor before you start, to make sure they are the right ones for you. These are the most common exercises suggested to people suffering from lower back pain.
Curl your spine backwards with the Cobra exercise.
You must begin by laying down flat and face down, with toes extended out and hands flat to the ground at waist level; pushing on your hands, lift your upper torso and head, so that your spine curls. Your hips should remain down. Do not stretch more than is comfortable. If you can, try to hold this position for a couple of minutes, and then lower yourself back down slowly.
Curve your spine forward and stretch your hamstrings.
This exercise should always follow the previous one, to ensure that you gain balance. In yoga, this position is called Janu Sirsasana.
Sit on the floor, and stretch your right leg all the way, or as much as you can, in front of you. The left leg is instead bent with the knee pushed toward the floor, and the left foot pushed flat against the right leg. Bend down as far as you can toward the right leg, stretching your arms toward your toes. See if you can touch your foot, toes or ankle.
Feel the stretch in the hamstring along the back of the leg and in the lower back, but again do not push yourself too far. Stay in position for a minute or two, then slowly straighten up, rest, and repeat with the other leg.
Side bends
You are free to perform this exercise standing, sitting, or sitting on an exercise ball. Extend the arms above the head with hands clasped together. Keep your body straight without leaning forward, and bend the upper portion of your body first on one side and then on the other.
Twist the spine.
Take special care not to go too far with this example of our lower back exercises. Seek medical advice first, especially if your back pain is the result of an accident or a neck injury.
Sit on a chair without arms and keep your feet on its side, firm on the ground. Keeping the hips firm in place, turn your body around to the right. Place the left hand over the right knee, and the right hand behind you. Twist as far as you comfortably can to the right. Keep the head upright but turned to look over your right shoulder.
Hold for a count of 15 or 20, and slowly return to the font, leading with the head. Repeat the exercise with your other side.
If you are sitting on a chair with a back, sitting with your feet on one side will allow you to do the exercise without the back of chair getting in the way. You should have the back of the chair to your left when you turn to the right.
This exercise can also be performed sitting on the floor. When twisting to the right, the left leg is bent and flat on the floor in front of you. The right leg is bent with the knee up in the air and the foot on the floor, hooked over the left knee. The left elbow comes to the outer side of the right knee and you twist around to the right. Do not move the hips, so the buttocks stay on the floor. This position is known as Ardha Matsyendrasana in Yoga.
Once again, let us stress that the lower back is a vital and sensitive area and medical advice is necessary if you have lower back pain. Check with your doctor before starting, to be sure that your chosen lower back exercises are suitable for your individual condition.
Curl your spine backwards with the Cobra exercise.
You must begin by laying down flat and face down, with toes extended out and hands flat to the ground at waist level; pushing on your hands, lift your upper torso and head, so that your spine curls. Your hips should remain down. Do not stretch more than is comfortable. If you can, try to hold this position for a couple of minutes, and then lower yourself back down slowly.
Curve your spine forward and stretch your hamstrings.
This exercise should always follow the previous one, to ensure that you gain balance. In yoga, this position is called Janu Sirsasana.
Sit on the floor, and stretch your right leg all the way, or as much as you can, in front of you. The left leg is instead bent with the knee pushed toward the floor, and the left foot pushed flat against the right leg. Bend down as far as you can toward the right leg, stretching your arms toward your toes. See if you can touch your foot, toes or ankle.
Feel the stretch in the hamstring along the back of the leg and in the lower back, but again do not push yourself too far. Stay in position for a minute or two, then slowly straighten up, rest, and repeat with the other leg.
Side bends
You are free to perform this exercise standing, sitting, or sitting on an exercise ball. Extend the arms above the head with hands clasped together. Keep your body straight without leaning forward, and bend the upper portion of your body first on one side and then on the other.
Twist the spine.
Take special care not to go too far with this example of our lower back exercises. Seek medical advice first, especially if your back pain is the result of an accident or a neck injury.
Sit on a chair without arms and keep your feet on its side, firm on the ground. Keeping the hips firm in place, turn your body around to the right. Place the left hand over the right knee, and the right hand behind you. Twist as far as you comfortably can to the right. Keep the head upright but turned to look over your right shoulder.
Hold for a count of 15 or 20, and slowly return to the font, leading with the head. Repeat the exercise with your other side.
If you are sitting on a chair with a back, sitting with your feet on one side will allow you to do the exercise without the back of chair getting in the way. You should have the back of the chair to your left when you turn to the right.
This exercise can also be performed sitting on the floor. When twisting to the right, the left leg is bent and flat on the floor in front of you. The right leg is bent with the knee up in the air and the foot on the floor, hooked over the left knee. The left elbow comes to the outer side of the right knee and you twist around to the right. Do not move the hips, so the buttocks stay on the floor. This position is known as Ardha Matsyendrasana in Yoga.
Once again, let us stress that the lower back is a vital and sensitive area and medical advice is necessary if you have lower back pain. Check with your doctor before starting, to be sure that your chosen lower back exercises are suitable for your individual condition.
No comments:
Post a Comment