Chronic low back pain is often caused by a sedentary lifestyle. There are many treatment opinions available to low back pain, ranging from medications to surgery. But one of the most sustainable and effective solutions for eliminating chronic low back pain is the regular practice of back-strengthening exercises. These exercises can help prevent weakness from inactivity and improve the body’s ability to tolerate activity as you get older.
You may feel like resting, but moving is good for you back. Exercises for low back pain can strengthen back, stomach and leg muscles. They help support your spine, relieving back pain.
Here you have 6 exercises that are solution for your problem:
- Hamstring Stretches
Lie on your back and bend one knee. Loop a towel under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. Hold at least 15 seconds. Do 2 to 4 times for each leg.
- Wall sits
Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, and then carefully slide back up the wall. Repeat 10 times.
Lie on your back with knees bent, and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips and knees are in a straight line. Hold about 6 seconds and then slowly lower hips to the floor and rest for 10 seconds. Repeat 10 times. Avoid arching your lower back as your hips move upward. Avoid overarching by tightening your abdominal muscles prior and throughout the lift.
- Knee to Chest
Lie on your back with knees bent and feel flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor, and hold for 15 seconds. Then lower your knee and repeat with the other leg. Do this 4 times for each leg.
- Bird Dog
Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg. Repeat 10 times for each leg., and try to lengthen the time you hold each lift. Try lifting and extending your opposite arm for each repetition. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don’t let the lower back muscles sag. Only raise the limbs to heights where the low back position can be maintained.
- Partial Crunches
Some exercises can aggravate back pain and should be avoided when you have acute back pain. Partial crunches can help strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor. Breathe out as you raise your shoulders. Don’t lead with your elbows or use arms to pull your neck off the floor. Hold for a second, then slowly lower back down. Repeat 10 times. Proper from prevents excessive stress on your back. Your feet, tailbone, and lower back should remain in contact with the mat at all times.