Workouts For The Lower Back

« « Back Pain and Tendons | Joints and Connective Tissues Causing Back Pain » »

Sunday, February 7th, 2010 Subscribe To Our Feed

Have you considered adding lower back exercises to your exercise regime? They will help in both strengthening your muscles and ridding you of any pain that might affect you in that area. As you know, back pain can be a significant impediment and can slow or restrict things you can do.

For a more detailed free article about building up strength and removing pain in the lower back, have a look at: Your Guide to Reducing Lower Back Pain.

This is an increasing common problem reported by thousands of people. This is due to back muscles which are unable to support us and get further affected by our attempts at lifting stuff incorrectly. Instead of using our legs to help lift heavy things, we sometimes incorrectly use the muscles in our backs instead, leading to pain and damage as a result of surplus pressure on the back.

The best way to deal with this is by exercising those muscles, which will increase their strength and your chances to get rid of the pain. Appropriate workouts will help you much more than pain relieving drugs.

PELVIC TILT

Lie down, your back against the floor. Your knees should be bent and your feet against the floor. Hands are down beside you. With the stomach muscles fully taut, move your buttocks and pelvis forward to allow the lower back to be fully in contact with the floor. Hold to a count of 5 and then slowly let go. For best results, aim for five to fifteen repetitions.

BACK TWIST

Again, on the floor, keep your feet straight and together and place your arms to your sides so that you look like the capital letter ‘T’. After bending your knees, lift them to form a 90 degree angle and keep them there for 4 seconds. Slowly start lowering your knees turning them towards the floor space on your right. Try and keep your knees together and get as close as you can to the floor without causing too much pain. Once there, use your core to bring them back up and then do the same movement towards the left. Try and repeat this 5 times on both the left and right sides.

THE BRIDGE

In a lying position bend your knees and keep your feet on the floor. Then lift your buttocks by the power of your stomach. If you follow the routine properly, your body should be straight from shoulders to knees. When you are in the right position, pause for 5 seconds before lowering to the starting position. Do this five more times. This workout tones both your back and your stomach muscles.

DORSAL RAISE

Lie down on your front body with your forehead supported by your hands. Raise your head off the floor about 5 inches by pushing up with your arms and keep your face looking to the floor. Hold it for three seconds and return to initial position. Do this another 7 times. In time, you will not need to use your hands to hold your head, but you can raise your head and shoulders.

This is it. These are few examples of exercise routines that can contribute to relieving that backache and build the strength and flexibility of your muscles. Of course, plenty more options can be found, so you can research based on your needs. Don’t forget to warm up gently by perhaps going for a small walk or jogging on the spot. Warm muscles are less likely to tear than cold ones.

For your information, if you want more great ideas and advice about eliminating lower back pain, be sure to check this free site: Say Good Bye To Lower Back Pain.

You might find relief if you lose weight as well. If this is the case, perhaps involve some cardio routines too. Go gradually, starting from 20 minute routines performed thrice to five times weekly.

You will be able to feel the effects of this routine, since you’ll find it easier to lift things and your pain reduces or disappears. Flare ups (if at all) should be less of a concern for you. Often we consider not exercising when we are in pain, but with the lower back, it can do wonders to improve your muscle strength and flexibility.

Don’t forget to consult your health practitioner regarding any new initiative in terms of diet and exercise, since each of us may react differently. At times certain exercises may worsen a person’s situation, depending on the nature of their ailment, and they might be asked to see a specialist or do exercise adequate to their needs.

If you believe that a lower back exercise could see improvement for your situation, start off slow and don’t push too hard. The effects should be muscular toning and strengthening. Therefore just give it a shot. You could be quite shocked at the improvement it makes.

I really hope you enjoyed this article. We also have a review of another great product that you might want to check out here: Best Belly Fat Reducing Program.

Share and Enjoy: These icons link to social bookmarking sites where readers can share and discover new web pages.