What are some good exercises to reduce lower back pain and strengthen the lower back?
I sit at an office desk for eight hours a day, sometimes more.
Public Comments
1. Make sure you stay stretched out. The number one reason for low back pain is tight hamstrings and, hip flexors. Also if you sit at a desk get some sort of pillow to put between your lower back and, your chair. You must keep the arch in your back. It's also good to lay on your right side with a pillow between your knees when you sleep, it relieves pressure from your sciatic nerve, and your lower disc.2. lie down on flat hard area for abt an hour everyday , try bending exercises trying to touch ur toes .
3. A physical therapist can help you with that so I recommend seeing one...
4. Try this...laying on your back on the floor with legs bent at the knee, feet flat on the floor, lift your butt off the floor, and hold up so that you are in a triangle shape, so to speak, hold for a slow count of 4 and work up to a ten count. Do THIS SLOWLY, don't strain, start slowly with 5 or ten lifts, taking a break of a few breaths in between each lift. This will strengthen your lower back muscles, add to this a simple stretch with both hands on the back of your head, palms forward, push your head back against the palms of your hands, forcing your elbows out to the sides, while pushing on your head, hold for a count of ten, and repeat, this strengthens your upper back and improves your posture, ease's stress in the neck and shoulders, this should make a big improvement in how you feel.
