Back Exercises for Lower Back Pain Relief
Research into lower back pain shows that nearly 80% of all
Americans will experience some type of back pain in their
lives. The American Academy of Orthopedic Surgeons suggest
that 80% of us will encounter some type of problem with our
back during our lifetime. Back pain relief is a topic that is important to many, and back exercises are one method of bringing back pain relief.
Back exercises for lower back pain have concentrated on increasing
core strength to increase flexibility on muscles that are
tight. This in turn provides better stabilization of the spine
and back exercises are used to correct the imbalances of the
muscles. The muscles that surround the spine will provide
stability and support of the spinal column.
Exercising and strengthening these back muscles is a vital step in preventing lower back pain.
exercises must include every muscle between the hips and shoulders,
as these muscles are referred to as the core muscles. Lower back
pain can be a result of muscle imbalances caused by any of these
core muscles becoming weakened through injury or lifestyle. For
example, if the back of your thighs are weaker than the front of
your thighs, there will be an uneven pull on the front of your spinal
There are ways that you can integrate core strength training exercises
into all of the exercises you perform, rather than doing just the
traditional crunches and sit-ups. One passive exercise is simply
breathing effectively. Deep breathing will utilize your diaphragm
muscles which will help support the spinal column and lengthen the
spine, which is great for lower back pain relief and supporting
you when you walk or run.
Tummy Tuck and Bridge Lift Back Exercises
The tummy tuck and bridge lift back exercises can help you reduce
lower back pain and strengthen the core muscles as well. The tummy
tuck exercise is a simple pelvic tilt that draws the abdominal muscles
away from the floor. To perform a tummy tuck, simply lie face down
on the floor and squeeze your glutes to strengthen your spine. Instead
of pressing into your thighs, you should instead reach your tailbone
down towards your heels. Perform 15 reps of each exercise and alternate
them until you have completed a couple of sets.
The bridge is one of the back exercises you should perform most
frequently. For the bridge, place your feet on a bench, exercise
ball or on the floor and scoop your pelvis upward. Your rib cage
should stay low to reduce any irritation to your spinal muscles.
The bridge will help to relieve stress on your back and focus the
muscle contractions into the glutes and the hamstrings.
Other back exercises for lower back pain relief are the lumbar
side stretch, hip flexor stretch, and calf stretches, as all three
can help to alleviate pull on your spinal column.
Hip Flexor Stretch
When doing a hip flexor stretch, bring one foot forward in a bent
knee, 90 degree angle, while your other leg is on the floor behind
you with your foot pointed upwards toward the ceiling. The hip flexor
stretch will help to open up the muscles of your back on the side
of the spine near your hips. You can also squeeze your glutes as
well to deepen the stretch with each breath you exhale. You should
begin to feel a stretch in your back leg, in the thigh front and
the hamstrings on your front leg.
Lumbar Side Stretch
This is one of the back exercises which will bring lower back pain
releif by gently stretching your lower back directly. To perform
this stretch, bring your legs wide with your knees bent while you
sit or stand. Simply bring one hand down towards your foot on the
inside of the thighs and your other hand behind your head.
The calf stretch will open up your Achilles tendon, which is the
most distant pull on the spine. For this, place an object under
your foot and lean the weight of your body forwards. You could step
on a stair and lean forward. Maintain a fluid breath while you hold
stretches for 30 seconds or so. After a while, you should begin
to feel a stretch behind your knee and shin.