Got Back Pain? - Check Out These 4 Lower Back Exercises For Relief

Your lower back is one of the most aggravating spots on the body to get pain. Nevertheless when cared for in the correct way your low back pain will go away for good. This is where lower back exercises come to the rescue. If performed on a regular basis these exercises will not only get rid of back problems but they will also prevent them form returning.

The further bonus of back exercises is that they help to strengthen the whole body. If your back injury is fresh you should start out with lower back stretches and work your way up to the back strengthening exercises we outline below.

Remember to consult your doctor ahead of attempting these or any other exercises for lower back pain.

Just some quick reminders before you get cracking:- put on comfortable attire that you can bend and stretch in without restriction; warm up your core muscles, this is very important; if you get sharp painful sensation at any point in time STOP IMMEDIATELY; keep abdominal muscles tight throughout the workout.

Now that we have that out of the way let us jump right into these back pain exercises:

Back Extensions: Start off by lying down on the floor on your tummy, with your arms by your sides. Following that, lift your shoulder blades and head off the floor. Go up as high as is comfortable for you. Maintain this position for around 5-10 seconds, breathing normally, and then carefully lower the shoulders and head back to the floor. Never tense up your shoulder muscles. Do 5-10 reps.

Back Hyper-extensions: Lay down on your tummy. Then lift your head, left arm and right leg off the floor, as high as you can go comfortably. Keep pose for 5-10 seconds, and come back to beginning position. Repeat the exercise with the opposite arm and leg. Breathe normally for the entire routine. Complete 5-10 reps.

Pelvic Lifts: Begin by just lying down with your back on the floor. Bend knees and keep feet flat on the floor. Contract the abdominal muscles and raise your hip off the floor a few inches, in a curling motion, without raising your buttocks off the ground. Keep the position for about 5-10 seconds, after which you can slowly lower hips back to the ground. Do not forget to breathe normally while keeping the pose. Do 5-10 reps.

Knee Ups: Start out by lying down flat on your back on the floor or any steady surface. Bring up your right knee up to your chest, hold the knee with both your hands, and draw it towards your chest slowly, while holding the left leg in a straight line. Maintain this position for 30 seconds, then let go the leg. Repeat with the left leg. Perform 5-10 repetitions per leg.