Lower back pain exercise

Low back pain can occur to frequent computer users who spend long hours at a same position. Frequent bikers can also be a victim of back pain if they are riding a bike with poor shock absorbers. Also there are a lot of peoples doing routine type of work daily so muscles get stressed out and can easily catch strain. Muscular strains are among the most common physical problems we face, mostly 4 out of 5 Americans can suffer from lower back pain because of muscular strain. 

Regular stretching exercises can help prevent all types of muscular strains and can prevent back pain. Computers surfers can follow workplace workouts to avoid lower back pain and stress. The following exercises can help you prevent muscle strains in the future, or help you recover from existing ones.

However, you should not perform these exercises while you are experiencing severe lower back pain. Check with your doctor before beginning any of these exercises.

Trunk Flexing Stretch 

• On hands and knees, tuck in chin and arch back.
• Slowly sit back on heels, letting shoulders drop toward the floor
• Keep the back relaxed.
• Hold for 45 to 60 seconds.
• Release. Repeat 2 times.
• Do once per day.

Alternate arm leg extension exercise

• Face floor on hands and knees.
• Raise left arm and right leg. Do not arch neck.
• Hold for 10 seconds and release.
• Raise right arm and left leg. Do not arch neck.
• Hold for 10 seconds and release.  

Alternate Leg Extension

• Lie on your stomach with your arms folded under your chin.
• Slowly lift one leg not too high without bending it, while keeping your pelvis flat on the floor.
• Slowly lower your leg and repeat with the other leg. 

Prone Lumbar Extension

• Begin lying on your front with your hands in a push-up position
• Slowly push your upper body off the floor by straightening your arms, but keep your hips on the floor. 
• Hold for 10 seconds, then relax your arms, moving back to the floor

Pelvic Tilt Exercise

• Lie on back with knees bent, feel flat on floor, and arms at sides
• Flatten small of back against floor. (Hips will tilt upward)
• Hold for 10 to 15 seconds and release. Gradually increase your holding time to 60 seconds 

Curl Up Exercise

• Lie on the floor on back.
• Keeping arms folded across chest, tilt pelvis to flatten back. Tuck chin into chest.
• Tighten abdominal muscles while raising head and shoulders from floor
• Hold for 10 seconds and release
• Repeat 10 to 15 times. Gradually increase your repititions

Double knee-to-chest stretch

• Lie down on back.
• Pull both knees in to chest until you feel a comfortable stretch in lower back.
• Keep the back relaxed Hold for 45 to 60 seconds.
• Release. Repeat 2 times.
• Do once per day. 

You can follow these methods carefully and apply them slow and steady. Always try to relax and feel comfortable before you start any kind of exercise because your mind plays a vital role in any exercise to show effect on you.

Let us know the result in comment section when you try any of these methods.