As a sufferer of chronic lower back pain and 2 rounds of surgery to repair herniated disks, I have found the best way to get relief is to walk 20 - 30 minutes a day and to do the following exercises every morning immediately after getting out of bed. Doing these exercises first thing in the morning is the best time as this is when your back is at its tightest and most painful as inflammation has built up during sleep. These exercises strengthen and stretch muscles that are tight or spasming trying to protect the damaged area in your lower back. The other benefits of these back exercises are that they will strengthen both back and stomach muscles. If you find any of these exercises painful don't do it.
First starting position
Lying on back
Pelvic Tilts
Raise knees and place hands behind head. Tighten buttocks and press lower back into the floor, don't let buttocks raise off floor. This exercise is often helpful to reduce lower back pain. Do this exercise 2 sets of 10
Straight leg raise
Lying flat with hands by your side and bent raised knees. Straighten one leg while keeping the other bent. Raise the straight leg as far as is comfortable. The height of this leg raise may be reduced in people suffering from sciatica. This point of this exercise is to stretch hamstrings and to gently stretch nerves. Do this exercise 2 sets of ten per side.
Single knee to chest
Lying flat with knees raised. Draw one knee towards your chest as far as comfort allows. This gently stretches lower back muscles which become tight when you are in pain. Hold this position for 12 - 15 seconds 3 times per leg.
Abdominal Crunches
Laying flat raise knees and place arms across chest with hands on opposite shoulders. Tuck your chin in and lift head and shoulders about 75 to 100mm from floor. This exercises is designed to strengthen stomach muscles. If you suffer from neck pain or doing this exercise causes neck pain you should avoid it.
Hand to Knee
Lying on your back raise both knees. Then bring one knee toward your chest and push your knee away firmly with the opposite Hand. Maintain pressure between knee and hand for 3 seconds. Repeat this exercise 2 sets of 10 per side
Double knee to chest
Bring both knees up to your chest but make sure that use raise 1 at a time. Hold this position for 12 seconds. This is a lower back muscle stretch that may relieve lower back pain. Repeat this exercise 3 times and hold for 12 seconds.
Lumber rotation
Lying on your back with knees raised and arms flat on floor beside you, slowly lower both knees to one side. Raise knees back to the upright position and then lower to the other side. This exercise is great for the relief of lower back pain but should only be performed through your own pain free range.
Lying on Side
Side leg raises
Bend bottom leg and raise upper leg by about 30cm. Keep hip rolling forward and foot facing forward. This exercise strengthen side, hip and trunk muscles. Repeat this exercise 10 x per side
Under leg raises
Prop yourself up on one elbow. Bend top leg and place over the top of the other leg. Raise lower leg off the floor about 15 cm. This exercise strengthens the inner thigh muscles. Repeat this exercise 10 x per side.
Lying on Stomach
To perform these exercises you will need a pillow or a rolled up mat or shirt placed under your stomach and lower chest. If you find these exercises uncomfortable even with extra pillows move on.
Back extension
Raise up on your toes and straighten your knees, lift arms, chest and head a few centimetres to ensure your body is level. Make sure you do not arch your back or neck. This exercise will tone your low back muscles. Repeat this exercise 10 times.
Opposite arm/leg raises
Place your arms in front of you. Lift your opposite arm and leg a few centimetres. If this exercise is too difficult simply lift opposite legs only. This exercise will tone back muscle.
Front arm raises
Place your arms in front. Leaving your head on the floor raise both arms. This is also for back muscle tone.
Side arm raises
Place arms to the side. While keeping head on the floor and chin tucked in lift both arms. This exercise will again help back muscle tone.
On Hands and Knees
Cat Stretch
Arch your back and then flatten making sure not to let your back sag. Repeat this stretch 10 times it may provide pain relief for some back aches.
Tail wags
To stretch your side muscles do this stretch slowly. Like a dog wagging its tail stretch your bottom from side to side. Repeat 20 times - 10 times each side.
Donkey kicks
Leaning on your elbows, kick one leg out behind you. Do not raise your leg higher than your hips. This exercise is to tone your back and buttock muscles. Repeat 10 times each side.
Opposite arm/leg raises
Opposite arm and leg need to be extended to a straight position. You must not let your back sag and your arm and leg need to be kept below body height. This exercise will aid balance and back tone.
Frog stretch
Keep your hands out in front and rock back onto your heels making sure your back is straight. Repeat 3 times holding pose for up to 20 seconds.
No comments:
Post a Comment