If you suffer from lower back pain, one way to help make yourself more comfortable is to exercise your lower back regularly. This will stretch out the muscles in this area, making it feel less tight. It will also strengthen the muscles that support your lower back, which can help ensure stress is distributed evenly across the muscles and joints in this area instead of being absorbed by one area and making it too sore. Here are three basic exercises to help ease lower back pain.
Face-Up Hamstring Stretches
This exercise will strengthen your hamstrings. When your hamstrings are strong, they absorb more of the impact when you walk and run, so your back has to deal with less of that impact. The exercise also helps stretch out your lower back.
Grab an elastic exercise band or even just a long rope. Lay on your back with the rope looped around one foot. Hold each end of the rope in one of your hands. Then, lift the leg off the ground, attempting to keep it as straight as possible. Raise it so that it forms a right angle with the floor -- or as close as possible as you can get to this position. Hold this position for 10 seconds, and then lower your leg back to the ground. Do 10-15 repetitions with each leg.
Side-to-Side Twist
This exercise strengthens your core muscles, so they can better support your lower back. It also helps stretch your lower back and your sides. Start by lying on your back. Bring your knees up to your chest. Then, twist at the waist until your right knee touches to the ground. The left knee should be resting right on top of it. Your shoulders should stay square on the floor. Hold this position for 5 seconds, then twist in the opposite direction so your left knee rests on the floor at your left side. Repeat 10-20 times on each side.
The Cobra
This is a simple, all-around strengthening exercise for your back and core. Lie face-down on the floor with your arms by your side and your hands facing downward. Then, tuck your chin to your chest, and lift your chest off the ground, squeezing through your glutes and back to hold this position for as long as is comfortable. Lower yourself back to the ground, rest for a few seconds, and repeat for a total of 5-10 repetitions.
Talk to your doctor or physical therapist to learn more exercises that will ease your lower back pain.
For back pain treatment, contact a doctor such as Isaacson Wayne MD.
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