Relieve Lower Back Pain With Exercise

Photo Credit: Loveobx23 CC-BY-SA-3.0

Low back pain may result from overuse of the muscles and ligaments. Injuries to the muscles and ligaments also causes low back pain. You can get some relief from mild to moderate low back pain with stretching exercises. See a doctor to rule out serious injury, like a compression fracture or injured disk, before trying exercise to relieve low back pain. After your doctor has given you the go-ahead, try some of these exercises to help with low back pain:
Hip wagging is an exercise that will help to gently stretch out your sore muscles and ligaments in the lower back. Get on the floor on your hands and knees. Keep your spine straight from the top of your head to your tail bone. Look at the floor and spread your fingers slightly. Align your hands under your shoulders for stability. Place your knees slightly apart, about 4 to 6 inches. Slowly move only your hips to the left as far as you can without experiencing pain. Bring your hips back to the center and then slowly move your hips to the right. Repeat this exercise 10 to 15 times. 
Hip extensions can follow the hip wagging exercise since you are already in the “all fours” position. Bring your right knee under your body toward your head as far as you can. Do not bring your chin toward your knee but continue looking at the floor. Next, stretch your right leg straight out behind your body. Keep your spine and your leg in a straight line parallel to the floor. Hold the stretch for about 5 seconds and repeat the exercise 10 to 15 times. Repeat this exercise with the left leg. 
Sit up straight on a sturdy dining-style chair that does not have armrests. Straighten your spin by dropping your shoulders down and back about 1 to 2 inches. Look straight ahead and rest your hands comfortably on your knees. Slowly curl your body forward beginning with your neck, then your upper back and finally with your lower back. Reach forward with your hands as you bend until your palms are touching the floor in front of your feet. Hold this stretch for about 5 seconds. Slowly roll your body back upright beginning at your lower back, upward to your middle back, your shoulders and then your neck. Try to perform this exercise in a smooth rolling motion. Repeat 10 times. 
Stretching your back muscles from side to side can help improve flexibility and reduce low back pain. Stand up straight and relax your arms at your sides. Place your feet about hip-width apart. Bend your upper body toward the right from the shoulder, down your side to your hip. Hold the stretch for 5 seconds and the slowly return to the start position. Pause for 2 seconds and then bend toward the left. Repeat this exercise 10 times on each side. 

For more information about low back pain and exercises, see:

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About Robin R.
I’m an AFPA certified personal trainer & nutrition consultant, NASM certified corrective exercise specialist, NASM certified youth exercise specialist, online fitness coach and freelance writer specializing in health and fitness. I hold a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. I specialize in weight loss, functional strength training, total body toning, aerobic conditioning, plyometric training, nutrition planning, and home-based boot camp style workouts for women. My goal is to make every personal training session fun and effective for my clients. My services include both in-home personal training and online fitness coaching.

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