Understanding cause of your lower back pain is important for the proper treatment and relief. On average, treatment of lower back pain usually takes a few days. Treatment usually consist of lower back pain exercisies. However, you should consult your doctor before attempting any exercises.

The following lower back pain exercises are effective to strenghtening the abdominal and back muscles and will certainly help you get lower back pain relief. If done properly and consistently, your lower back pain issue may even be gone.

Exercise 1: Stand straight upright. Raise your hands slowly towards the ceiling and try to go as high as possible while keeping your feet flat on the floor. Remain in this position for 2-3 minutes and slowly lower your hands down. Do this 3 times.

Exercise 2: Stand straight upright. Raise your hands slowly towards ceiling keeping your feet flat on floor. Move your hands backwards, keep it there for 30-40 seconds and get back to straight position with your hands in up position. Now bend forward with your hands reaching towards the floor. Remain in this position for another 30-40 seconds. Get back slowly to straight position. Repeat for 3 times.

Exercise 3: Stand straight upright with your left hand on the left side and right hand on the right side of your waist. Move your upper body backwards, keep it there for 30-40 seconds and get back to the original position. Now bend forward with your head almost parallel to the floor. Remain in this position for another 30-40 seconds. Come back slowly to the original position. Repeat for 3 times.

Exercise 4: Stand straight upright. Raise your hands in front and parallel to floor. Turn your upper body above waist toward left side, then right side. Repeat it several times.

Exercise 5: Lie on your back with your knees bent. Contract your abdominal muscles to press your back against the floor for 5-7 seconds.

Exercise 6: Lie on your back with your knees bent. Raise your head and shoulders as far as possible for 5-7 seconds.

Exercise 7: Lie on your back with your knees bent. Using your hands, move your knees towards your chest for 5-7 seconds.

Exercise 8: Lie flat with your face down. Raise your upper body with your hands supported on floor and your stomach touching the floor. This position will give a upward band to your back. Feel the stretch in your whole back. Remain in this position for 1-2 minutes.

Exercise 9: Sit on floor with your knees folded and feet under your buttock. Slowly move your head towards floor for 5-10 seconds.

Exercise 10: Sit on floor with your legs in front touching floor. keep your hands in front parallel to the floor and try to reach to as near to your toes as possible. Remain in that position for 5-10 seconds. repeat 3 times.
These are 10 lower back pain exercises you can do in the comfort of your own home to treat and relieve yourself from your lower back pain.

Stretching exercises for lower back pain are used for treating and relieving lower back pain. But it is important to know that there are 2 different groups of exercises lower back pain. Exercises for acute symptoms and exercises for chronic symptoms. Choosing the right exercises depending on the level and intensity of your lower back pain is important.

If your lower back is in acute pain, you should avoid any flexing exercises. Instead, you should do extension exercises until the pain lessens. While doing extension exercises, be sure to add mild stretches that doesn’t place any stress on your lower back.

There are a lot of ways to stretch your muscles and stretching your back muscles is good for your back. However most people who are suffering from lower back pain misunderstood the stretching exercises for flexing exercises thus making your lower back pain more intense the next day.

Yes, back stretching exercises are essentially healthy for the back. But they can also cause more damage to the injured lower back. It is important to focus on extension exercises and not stretching exercises for your lower back pain.

A great extension exercise for lower back pain would be the McKenzie Exercise.

To perform this extension exercise, you will need to lie face down on the floor with your hands under your shoulders. Gently zip and hollow, and tense your gluteals. Breathe normally and feel any tension in your lower back release. Allow 2-10 mins for this position

The next thing you want to do is tense your gluteals abit harder while pushing up your arms a few inches higher. Hold the position for another 2-10 mins.

You can go higher as long as you feel comfortable.

After this exercise, you will realize that your lower back pain will not be as instense as before. Keep doing this daily on a regular basis until minimal pain is left. Once you are relieved of lower back pain, you should start stretching and strengthening exercises to maintain and prevent yourself from lower back pain in future.

Like majority of the adults, you occasionally would experience lower back pain. Lower back pain is commonly cause by poor posture and getting involved in strenuous activities. There are many other causes of lower back pain but what’s important right now is that there are exercises to relieve lower back pain. Please note that it is recommended you consult your doctor before starting any lower back pain relieve exercises.

The moment you feel pain on your lower back, you will need to relax it as best as you can. To do so, you have to lie flat on the floor, facing up, then pull your knees to your chest and grasp them with your hands. Gently rock back and forth on the lower back in that position to stretch it out. Do it gently.

Another exercise you can do is the Cobra stretch. Lie flat on the floor, facing downwards, toes point backwards. With your hands approximately at the side of your armpits, Push-up your arms fully while pressing your hips towards the floor. Hold the cobra position for at least 20-30 seconds.

The third exercise you can do would be to look for a stable platform. It could be a chair or a coffee table. As long as it is 2 to 3 feet above the floor. You can use it for the third exercise. Place either of your foot on the platform while keeping your other leg straight on the floor. Now lean towards the leg that is resting on the platform, hinging the whole body in that direction. Hold that position and press as far as comfortably as you can for 30 seconds. Repeat with another leg.

You have just learn 3 exercises to relieve lower back pain. These 3 exercises are more than enough to supress you lower pain back as long as you do it on regular and daily basis.

There are 3 simple Lower back pain relief exercise you can do to relief your lower back pain. But before you proceed with the following 3 exercises, it is advice for you to check with your doctor to see if safe for you to perform them.

The first lower back pain relief exercise is known as the Piriformis muscle stretching exercise. To perform this exercise, you will need to lie on your back and cross the involved leg over another. See illustration below.

With both knees bent, place both hands under the knee of the lower leg and gently pull the leg towards your chest. Be sure to hold both thighs closely until a stretch is felt in the buttock area. Hold this for 30 seconds. Repeat for both sides and Do this exercise 1-2 times daily.

The second lower back pain relief exercise is known as the Psoas Major Muscle Stretching Exercise. To perform this exercise, you will need to kneel on one knee. While kneeling, rotate the leg outwards and tighten the gluteal muscles on the side you are stretching. Next, lean forward through the hip joint. A stretch should be felt infornt of the hip that you are kneeling on.

(Illustration for Psoas Major Muscle Stretching Exercise)

Hold the stretch for 30 seconds, repeat with the opposite side and do this exercise 1-2 times daily.

The third lower back pain relief exercise is known as the Hamstring muscle stretching exercise. This exercise can be done by lying on the back and grasping the leg behind the knee with the hip flexed to 90 degrees and the knee bent. Attempt to straighten the knee with the toes pointed back towards yourself.

Hold the stretch for 30 seconds, repeat for both sides of your legs and do this 1-2 times a day.

Lower back pain is one of the most chronic and debilitating aliments among adults. That is why exercises to help lower back pain are often researched, developed and recommended. If you are a lower back pain sufferer, you are probably wondering what type of exercises is safe and efficient in-terms of treating and preventing lower back pain.

There are many causes for lower back pain. Some of the common factors include poor posture, complications within the spinal column, obesity and dieseases such as osteoporosis or osteoarthritis.

Even though there are various unrelated lower back pain causes, the proven way to bring relief and treat the problem is by doing exercises. Doing exercises to strengthen the abdominal muscles and lumbar will prevent further strain and misalignment which are the main culprits of lower back pain.

While there are many exercises to help lower back pain, before starting it is recommended that you check with your doctor to make sure it is safe for you to exercise. Warming up because exercising is equally important.
Effective Exercises to help lower back pain includes:

Cat and Cow Exercise: This is an exercise where you get down on your hands and knees on the floor. With your back position parallel to the floor, and your shoulders and hips shaped into a square. Start off with the cat position where you lower your chin towards the floor and at the same time arch you back upwards. Without pausing, you should then get into the cow position by lifting your chin upwards and sinking your back so that your belly hangs down. Do this alternately by getting into the Cat and Cow position for 8-10 times.

Bird Dog Exercise: This is an exercise where you get down on your hands and knees on the floor as well. When you are in position, look down to the floor and start contracting you front and side abdominal muscles. As you are contracting, extend your left leg straight behind you while extending your right arm out infront of you as well. Then slowly lower your left leg and right arm to back to the floor and repeat the movement with your right leg and left arm. Do this 10 times.

Side Plank Exercise: Lie on your right side on the floor. Resting your body on your right elbow and the right feet. Once in position, lift your body. As you lift your body, keep your spine straight so that the right hip comes off the floor. When you have done it right, you body will be resting only on your right hand, right forearm, right elbow, and right feet. Lower your body back to the starting position. Do this 5 times for both sides.

You should perform these exercises regularly on daily basis to help recover and prevent lower back pain.