Chronic low back pain is often responsible for hampering normal exercise routines. For chronic sufferers, doctors now recommend special exercises that strengthen the back, thereby subsequently minimizing low back pain.
General Information Before Beginning Low Back Pain Exercises
The following is some important information to keep in mind before beginning these particular exercises:
-Be sure to wear loose comfortable clothing for any exercise regimen.
-Have a thin mat or heavy blanket available for covering the hard surface you will be exercising on; having a small pillow under the neck is optional.
-Consult with a doctor prior to performing these low back exercises and make sure to follow them in the order the doctor suggests.
-Perform each exercise movement slowly and carefully and gradually increase the amount of repetitions per exercise as recommended by the doctor.
-If performing the exercise causes some mild pain at first, one can continue exercising because this pain should go away after a few minutes. If, however, the pain worsens and persists for more than 15 minutes, discontinue the exercise immediately and consult with the doctor.
Low Back Pain Exercises for Acute Stage of Pain
Below are the following exercises one can perform while experiencing frequent bouts of low back pain:
-While lying flat on the floor in a relaxed state and with both knees bent upwards, clasp hands around the right knee and bring it toward the chest while straightening the left leg at the same time. Hold the right knee close to the chest for three to five seconds then let go. Repeat exercise for up to five times, or as recommended by doctor, for each leg.
-Lie on floor with knees bent upwards and feet flat on the floor along with arms at each side. Flatten the lower back by tightening one’s lower abdominal muscles and buttocks. Then slowly raise the lower back and buttocks and hold this upward position for up to five seconds. Slowly lower oneself again and repeat five times or as recommended.
-Lie on the back with knees bent upwards and feet flat on the floor along with arms at each side. Flatten the lower back against the floor by tightening one’s lower abdominal muscles and buttocks. Hold this position for three to five seconds then relax. Repeat five times or as recommended.
Low Back Pain Exercises for Sub-acute/Recovery Stage of Pain
When lower back pain becomes less frequent and acute, one can perform these exercises:
-Lie on the floor with knees bent upwards and feet flat on the floor along with arms at each side. Clasp hands around both knees and bring them towards the chest. Hold both knees close to the chest for three to five seconds, then relax. Repeat exercise up to five times or as recommended.
-Lie on the floor with knees bent upwards and feet flat on the floor along with arms at each side. Raise the left leg without overstretching the muscles behind leg. Lower left leg and then repeat exercise for up to five times, or as recommended, for each leg.
-Lie on one’s back with both arms and legs stretched out on the floor. Slowly raise the left leg and bring it towards the opposite side of the body until you feel the stretch, then bring it back down. Repeat up to five times, or as recommended, for each leg.
-Now stand against the wall with hands flat against it and left leg approximately 18 inches behind the right foot. Keep the left knee straight and heel flat on the floor. Then slowly bend forward until you feel the stretch behind the calf. Hold this position for up to three to five seconds, then relax. Repeat three to five times for each leg.
-Lie on the floor with knees bent upwards and feet flat on the floor but with hands clasped behind the neck. Tighten buttocks while at the same time lifting head and shoulders two to four inches off the floor. Make sure clasped hands are not pulling at the neck and hold position for three to five seconds before relaxing. Repeat up to five times or as recommended.
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