Exercises To Help Lower Back Pain
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.