Low Back Pain Exercises - How to Reduce Low Back Pain
Low back pain exercises are important for those suffering from low back pain in order to restore the back's strength as well as to return to daily activities and recover fully. These special exercises are often recommended by an orthopedic surgeon and/or physical therapist to be done at least 3 times a day 10 minutes each session for early and fast recovery. This article gives you a guide of some of the most common low back pain exercises to help you understand your exercise program better. However, these low back pain exercises should still be done under the supervision of an orthopedic surgeon and physical therapist.
Low Back Pain Exercises for Initial Exercise Program
Ankle Pumps - involves lying on your back and moving your ankles up and down for 10 repetitions.
Heel Slides - involves lying on your back and slowly bending and straightening your knees for 10 repetitions.
Abdominal Contraction - involves lying on your back, bending knees, and resting hands below ribs. While on this position, tighten your abdominal muscles by squeezing your ribs down towards your back. Stay in this position for 5 seconds. Repeat these steps 10 times.
Wall Squats - involves standing with back leaned against the wall. From this position, walk your feet in front of the body until you reach around 12 inches distance. While keeping your abdominal muscles tight, slowly bend your knees at a 45 degree angle. Return to an upright position slowly. Repeat these steps 10 times.
Heel Raises - involves standing and slowly raising heels up and down. Do this for 10 repetitions.
Low Back Pain Exercises for Intermediate Exercise Program
Single Knee to Chest Stretch - involves lying on your back with knees bent. While on this position, hold one thigh behind the knee and touch the chest with the other knee. Stay in this position for 20 seconds. Repeat the steps 5 times for each side.
Hamstring Stretch - involves lying on your back with your legs bent. While on this position, hold your thigh behind you knee, straightening it slowly until you feel a stretch at the back of thigh. Hold for 20 seconds. Repeat the steps 5 times for each side.
Low Back Pain Exercises for Advanced Exercise Program
High Flexor Stretch - involves lying on your back close to the edge of your bed, with knees held to the chest. Lower down one leg slowly. Keep your knee bent until you feel a stretch across the top your thigh/hip. Hold for 20 seconds and the steps five times.
Piriformis Stretch - involves lying on your back with knees bent. Cross your one leg on top of another leg. Pull one knee to your chest until you feel a stretch in the hip/buttock area. Hold for 20 seconds and do these steps 5 times.
There you go - some of the low back pain exercises you should do to reduce low back pain. Once again, it's better to consult your orthopedic surgeon or physical therapist before engaging into these exercises.
Related topics about Low Back Pain Exercises
Lower Back Pain Kidney
Lower back pain kidney is the main symptom of kidney problem. This is the reason why it is important to know that though back pain and kidney pain have similar symptoms, they have different causes.
Lower Back Pain Left Side
Many people all over the world suffer from lower back pain left side. Because the pain is concentrated only on the lower left side of the back, many heath care providers find it hard to determine the actual cause.
Acute Lower Back Pain
Back pain is very common today because of prolonged hours at the computer, stress, improper posture, improper lifting of heavy things and an improper diet. However sometimes, this back pain accumulates to acute lower back pain, making life miserable to the sufferer.