Lower Back Pain Right Side - 2 Exercises

To prevent lower back pain right side, it is important to remember more than just good posture. Proper exercise is necessary to build strength and flexibility. What are some of the exercises that we can perform to prevent lower back pain right side?

First of all, it is important to distinguish between lower back pain right side and left side. When our pain is localized to one side--in this case, the right--it is commonly due to twisting and/or lifting motions or activities that favor our right side. The right side is especially vulnerable because most of us are right handed and our strongest side is the right, so that is the side we use. This makes lower back pain right side more common for the majority of us.

Does this mean we have to perform exercises that concentrate on the right? That is probably not a good idea as we do not want to enforce a side that is already a bit stronger. Our exercises should focus on both sides, but as we perform them, we should pay close attention to the pain and where it is localized.

There are a couple of good exercises to consider, but check with your doctor first to make sure you are healthy enough to proceed. If your lower back pain right side starts to return, stop the exercise and rest. After an injury, you must proceed with your exercises slowly as not to re-injure yourself.

You want to start building your core to take some of the stress off your back, but rather than sit ups or crunches, try leg extensions. They are good strengthening techniques to help with lower back pain right side and left side. Begin on your hands and knees, shoulder width apart, and head looking at the floor. Keep your abdomen tight and curled in a bit (not too much), but remember to breath throughout the drill. Making sure your hip does not drop down, slowly raise your right leg until it is fully extended. Hold for 5 seconds and visualize the stretching the painful area as you hold. Repeat with the left leg. Do 8-10 repetitions. Over time, gradually increase the time you extend your leg. When you are strong enough, try for 30 seconds. For additional resistance, you may extend your opposite arm straight out in front of you as you raise each leg.

Chest raisers are common leg stretches to relieve pain in the low back area. Begin by lying on your back, knees bent at a 90 degree angle and your feet comfortably flat on the floor. Keeping your left leg in position, place your hands under your right knee and pull it as close to your chest as you can. Hold for 20 seconds before you slowly lower your foot back to the floor. Again, pay special attention to the location of your pain as you hold, but do not work the right side any differently from the left. Repeat 5 times with each leg. For additional resistance, extend one leg straight on the floor while you raise the other knee to your chest.

If done gradually and deliberately, you will experience relief of your lower back pain right side by focusing on the location of the pain as you stretch and exercise. Remember, stretches and back exercises are not meant to be painful. If you experience increased pain, especially on the lower right side, stop the exercise and consult with a doctor.