Lower Back Pain Exercises

by Maria on February 3, 2012

If you’re someone who’s suffering from lower back pain and is carrying a bit of excess weight, it’s time that you take control over the situation so this doesn’t become a chronic injury that plagues you for life.

Unfortunately many of those who aren’t taking care of their body and are holding excess body fat do experience this problem because of the extra force coming down on their back joints with each and every movement that they complete.

You’ll also often find that even when you do try and be active it only makes the problem worse as then there is that much more force that you have to contend with.

Fortunately, by doing a few key lower back pain exercises you can help to reduce the pain that you feel without having to place any additional stress on the body at the present time.

If you do these often enough you’ll gain strength in the muscles where needed so that you can get back to a regular exercise program once again to help shed the weight that’s causing the problem in the first place.

Let’s take a look at the primary exercises that you need to know about.

Lower Back Floor Presses

The very first of the lower back pain exercises that you should be including is very simple and straightforward and will hardly require any effort on your part.  All you’ll do is get into a laying position on the floor where you’re comfortable and then think of pressing that lower back into the floor as hard as possible.

The goal here is to close up any gap that’s present between your lower back and the ground so if you reach back beneath you, you should hardly be able to fit a finger in there.

Once you have that position, you are to hold it for at least 20 seconds before releasing and repeating again.

Aim to work your way up to holding it for one minute straight and do this five times per day for best results.   As you do this pay close attention to the position that your spinal column does move into as that’s the position you then want to try and replicate whenever you’re sitting or standing.

Plank With The Knees Bent

Second, another very good lower back pain exercises that you should incorporate into your day is a plank with the knees bent. To perform this one you are to get down on the floor with the legs back behind the body and your upper body resting on the elbows and forearms directly underneath you.

Place the knees down on the floor for balance like you would if you were doing a push-up (on the knees) and then hold that position steady.

Aim to hold it for 30-60 seconds total before resting and repeating once more through.

Instead, do the plank with the knees bent and hold it for as long as you can – even if it’s just 10 seconds to start.

This is really going to strengthen every muscle running up and down the core so that they are able to hold the spinal column in alignment that much better, thus reducing any misalignment stress.

Back Raises

Finally, the last movement that you can do is the simple back raise.  For this one you’re going to lie flat on the stomach with the hands down by the sides and the legs extended. If you prefer you can put the arms up and bent by the ears (or above he head if you’re ready to advance the movement), but most people do best by beginning with them down by the legs instead.

Once you’re in the position, you simply want to think of squeezing the shoulder blades together while lifting the chest off the floor as best as possible until you’re as far as you can go.

Hold that position for five to ten seconds and then lower to complete the rep.  Aim to do two sets of ten of these total, three to four times a week.

So there you have the top lower back pain exercises that you should consider including to help get over this injury and get yourself back on track. Lower back pain is a frustrating issue to deal with but if you’re smart in how you approach and handle it, it doesn’t have to bother you for long.

Leave a Comment

Previous post:

Next post: