3 Exercises For Lower Back Pain - A Simple Plan For Recovery

Cecelia Tiemann

Many are familiar with these exercises and maybe you have performed them at one time or another. A simple basic exercise plan is sometimes all we need. Have you ever been presented with a simple solution to a problem and you thought to yourself; That's too easy! We often make things harder on ourselves. Here are three simple exercises that you can do for lower back pain that you can go back to if you are having a flair-up or are recovering from an injury.

The Press-Up:
This exercise takes the pressure off the low back and relieves stiffness in the lower spine and hips. Lie face down on the floor. (You may want to put a pillow under your hips if you have pain when lying flat.) With your hands on both sides of your face, palms down, elbows tucked close to the torso, keep your hips down as you press your head and shoulders up, resting on your elbows. Hold for ten seconds, breathing, then lower slowly. When this gets too easy, lift onto your hands so that there is more curve in your lower back. Perform three sets of ten repetitions.

The Cat and Cow Pose:
This exercise will improve mobility and stretches the back and abs. Start on your hands and knees, back flat, hands directly below shoulders, fingers spread, knees under hips. With your eyes closed, exhaling, tighten abs and curl your back like a cat, tucking your pelvis, rounding your shoulders and lowering your head to look at your knees. With your eyes closed feel every vertebrae of your spine moving one-by-one. Also feel your muscles stretching and contracting. Get a sense of how you are controlling every movement as you inhale and reverse the pelvic tilt and arch your back bringing your head up, open your eyes and look forward. Repeat ten times slowly focusing on moving each section of the spine individually. Performing this exercise as instructed will help you develop more awareness of your lower back and pelvic floor. Better awareness of this area will help you with posture and injury prevention in the future.

The Hamstring Kick:
This exercise will stretch the hamstring and calf muscles and help ease sciatic nerve pain. Lie flat on your back. Lift your right leg so that the knee is directly over the hip, foot flexed. Using both hands (or a strap or towel) hold your thigh and lock your leg in place. Keeping your foot flexed, slowly try to straighten your leg. Stop when you feel a gentle pull behind your knee or calf. Point and flex your toes. Hold for ten seconds. Bend your knee slightly. Repeat ten times then repeat with the other leg.

If you perform the above muscles, you will experience an improvement in your lower back condition. If you can walk, walking is also highly recommended for lower back conditions, specifically lumbar conditions. Start with 20-30 minutes daily. Make sure to check your posture so that you are not leaning forward while walking. Also watch your pelvis to make sure your buttock muscles are tightened to give your back natural support.
These are some simple recommendations that I have found have worked for me and my patients over the years. Of course, this is not meant to take the place of a consult with your physician. This is just a simple plan that may help your lower back get in shape and stay in shape.

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FREE Shipping. Cecelia Tiemann, D.C.
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