Exercises For Lower Back Pain - Relief and Prevention

Lower back pain afflicts many people all over the world. The reasons for this pain could be caused either by an acute injury, chronic overuse or misuse of the back, or an illness. There are a variety of remedies to rectify lower back pain, and one of them is exercising to strengthen the muscles and ligaments in the affected area. Of course, it is highly recommended to seek the advise of a health care practitioner prior to starting any exercise program. The following are some exercises that can help to remedy lower back pain.

The Bridge - With this exercise, you will begin by laying on your back, with your knees bent and feet on the floor. Putting your weight on your heels, lift your buttocks off the floor, and try to get your torso completely perpendicular to your thighs, with your heels directly underneath your knees. Your buttocks should be squeezed, and you will also feel some tension in your back muscles. Hold this position for about 10 seconds, then rest, and repeat 2 more times.

Wall Squats - Stand with your back flat against a flat wall. Bend your knees to make a 90 degree angle between your thighs and calves, with your feet flat of the floor, and your thighs parallel to the floor. You will feel a lot of tightness in your thighs, but you should also feel your back muscles contract as well. Hold this position for 10 seconds, then rest, and repeat another 5 to 10 times.

Flies - Lay on the floor on your stomach with your legs straight and together. Anchor your feet and ankles underneath something, like a couch or chair, and put your hands behind your head. Slowly lift your chin off the floor as you flex your lumbar muscles and start arching your back. Slowly lower your head back to the ground. Do this about 10 times in a row, then rest, and repeat for another 2 sets of 10.

Dead Lift - This exercise can be done with or without weights. Begin by standing straight, with your feet shoulder width apart. Keeping your legs straight, lower your torso so your are reaching for your feet. Then slowly raise your torso back to starting position, trying to arch your back slightly. This exercise will work both your lower back muscles as well as your hamstrings. Add weights to get an even greater result.

These exercises will relieve lower back pain as a result of strengthening your back muscles and ligaments.