5 best exercises for lower back pain
You may feel like resting when you have lower back pain, but moving is actually good for your back. Exercises for your lower back pain can strengthen back, leg and stomach muscles. Those muscles will help support your spine and relieving your back pain. It is important to seek advice from a healthcare professional before doing any exercise for lower back pain. Be aware some exercises may not suitable or recommended depending on the cause and intensity of your pain.
Partial crunches are able to help strengthen your back and stomach muscles. First, lie down with knees bent and feet flat on the floor, hands behind your head and tighten your stomach muscles. Breathe out as you raise your shoulders, then slowly lower back down. Repeat this for about 8 to 12 times.
Lie on your back and bent one knee. Grab one towel and loop under between of your foot. Straighten your leg and slowly pull back on the towel. You should be able to feel a gentle stretch down the back of your leg. Hold for 15 seconds to 30 seconds and do this for 2 to 4 times for each leg.
3. Wall Sits
Simple exercise can be performed by anyone who wants to strengthen their lower back and leg muscles. Lean your back on the wall until your back is flat against it, slowly slide down with your knees bent and keep pressing your back into the wall. Hold for 10 seconds and reposition yourself and repeat 8 to 12 times.
4. Press-up back extensions
Lie down on your stomach with your hands under your shoulders. Push with your hands and your shoulder should begin to lift off the floor. Put your elbows on the floor directly under your shoulders and hold for 8 to 12 seconds. This should be able to reduce your lower back pain.
First, lie on your back down on the floor and bent your knee with just your heels on the floor. Push your heels into the floor and tighten your buttocks for stability and lift your hips off the floor until your knees, hips, and shoulders are in a straight line. Hold for 6 seconds and slowly lower your hips to the floor and rest awhile. Repeat this for 8 to 12 times.