Exercises for the lower back pain?
I started having some lower back problems a couple of weeks ago and want to know of any exercises for the lower back and lower abs, it seems when the back is bothering me, tightening the lower abs eases the pain, so if I could build those up I think it would help.
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1. You should first start with the neck. Hands by your side, stand upright, turn head to the right and place chin on shoulder. Slowly turn head to the left without taking your chin off your body and rest on left shoulder. Do this three or four times then do the reverse from left to right.Then, lay close to the edge of your bed on your side. Fold the knee of your upper leg so it extends oer the side of the bed with your foot resting on the lower leg. Bend your knee downwards are far as possible. Do this 10 times, then turn around and do the other leg. Do these twice a day for a few days and the backache should go, you'll probably feel relief after the second session.
2. you need to suss out the cause of the pain, a session in the pool can help to throw everything back into place as can sleeping on the floor on on a length of broom handle.
a twisted back can settle and stop hurting but only till it moves again.
3. Matthew,
You are right that the abs are a significant player in the pain. All these systems are linked, but weak core muscles are often one of the major causes of lower back pain. Here is what you can do:
- Whenever you sit on a chair, be sure to rotate and sit on the front of your pelvis instead of the back of the pelvis. It is virtually impossible to sit up straight when sitting on the back of the pelvis.
- Do some stretches, holding them for 15s, where you grab a door frame with your arm and move your body and feet around 180 or 270 degrees.
- Basic Cobra Pose (based on Cobra Yoga Pose): Lay face down on a mat. Arms by your sides palms down. Keep your face down with your chin near your chest and lift your upper body up with your back muscles.
- Basic Fish Pose (based on Fish Yoga Pose): Lay flat on your back on a mat. Arch your back and push up with your elbows keeping your chin near your chest so your head does not tilt.
There are other things you can do and I know a great resource for further investigation. I will post a link below so you can dig deeper.
Good luck ditching this back pain,
John
