Lower Back Exercises

It is estimated that one-third of the human population suffers from back pain at some point in their lives. If back pain is something you suffer from, take comfort in knowing you are not alone. However, there are many things that you can do to take control of this pain and help yourself overcome the annoyance of living with back problems.

The main cause of back pain is weak muscles, which is why strengthening and toning the muscles of the body is the best way to cure aches and pains, not to mention the prevention of future problems that may sneak up on you. The lower back is the part of the body that carries the weight of the upper body. Because of this, the muscles of the lower back should be stretched and exercised every day. Below are a few lower back exercises that can be performed at home, at the office, or at the gym on a daily basis that will help you keep fit and in good health. If you currently suffer from lower back pain, you should consult your doctor before attempting these exercises.

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Basic Twist Exercise

Lay on your back with your arms stretched out on each side. Slowly, pull your knees in towards your chest and take a deep breath. Exhale and move the knees back down as you twist your body to the right side. Hold this stretch for a few seconds and then inhale as you move back to center. Exhale again and move to the left this time. Hold the position for a few seconds again and move back to center. Repeat two or three times.

Wall Stretch

Stand perfectly straight up against a wall. Without overstretching, try to press the small of the back and your neck up against the wall and hold for 30 to 40 seconds while taking deep breaths. Repeat once.

The Cat

This is a classic yoga pose, but also works great for stretching and toning the lower back muscles. Begin on your knees and move down to all fours. On the inhalation breath, draw in the tummy, drop the head down, and tilt the pelvic bone up and out. On the exhalation breath, lift the head, release the tummy, and shift the pelvic bone to a tucked position. Repeat 4 or 5 times, rest, and repeat again.

Pelvic Exercise

Lay flat on your back with the knees bent and your feet resting flat on the floor. Arms should be stretched out to your sides. Take a deep breath and as you do, tighten the buttocks and abs while pressing the small of your back into the floor. Hold for a few seconds, release, take a few deep breaths, and repeat.

There are many lower back exercises that can help strengthen and tone the muscles, which will help eliminate pain in the future. The key thing to remember when exercising the back is to not go overboard. A back injury is very serious and could cause you many problems in the future. However, doing a few of these simple exercises daily is a great way to keep yourself strong and pain-free!

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Filed Under: Back Pain
Written By:  Updated:
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Jesse Cannone, CFT, CPRS, MFT

Jesse is the co-founder and visionary CEO of The Healthy Back Institute®, the world-leading source of natural back pain solutions. His mission as a former back pain sufferer is to help others live pain free without surgery and pharmaceuticals.

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