On the subject of trouble for the lower back, you are definitely not on your own. Can you believe that 8 out of every 10 Americans are afflicted by back problems at some point in their life? This is why lower back exercises are so necessary if you would like to be rid of back pain once and for all.
Most back pain is consequence decrease in strength in the core muscles that uphold your lower back. Those core muscles include the back muscles, ab muscles, and gluteal (buttocks) muscles.
However, if more than one of your core muscles is weak, any strain on the lower back might lead to one of the muscles to contract which could toss your back out of alignment resulting in pain in the lower back.
Strong, flexible muscles surrounding the lower back and abdomen are necessary to strengthen your backbone and protect it from the daily assault it endures. Simply tone those core group of muscles and it will relieve your back pain significantly and eventually get rid of it completely.
BEFORE you begin these back pain exercises, here are a couple useful tips:
Be sure to consult your medical professional BEFORE beginning this or any kind of back strengthening program; it is imperative that you maintain tight abdominal muscles for the course of the session; breathe normally, NEVER hold in your breath at anytime in the course of the session; wear attire which is loose enough that you can bend and stretch without any kind of restriction.
Here are 3 effective back pain exercises that you can do in the comfort of your home that target the muscles of the core.
Backward Leg Swing: Focuses on the gluteal (buttocks) muscles
Stand upright, hold a chair back for support. Flex abs. Sweep leg backwards until you experience your buttocks muscles stiffen. Tense up muscles as much as you possibly can and swing leg back a few more inches. Bring back leg to ground. Perform 10 times. Change sides and repeat.
The Plank: Strengthening exercise for back. Also tone abdominal muscles, neck, arms and legs.
Rest on belly, place elbows and forearms on floor. In a push-up stance, balance on your toes and elbows. Hold your back straight and legs upright. (Like a plank) flex abdominals. Hold place for 10 seconds. Then Loosen up. Do it again 5-10 times. If this drill is too painful, balance on your knees instead of your toes.
Leg Lifts: Lower abdominal exercise
Lie down flat on back. Bend one knee and press foot flat on floor. Stiffen abdominals. Lift other leg approximately 45 degrees. Maintain pose for 3 seconds. Carry out 10 reps. Switch sides and repeat.
These back exercises are just the beginning but they are going to get you on the journey to being injury free very quickly.
