Lower back pain is a common and debilitating problem. It can make everyday life difficult and can lead to one becoming turned off by the possibility of having to undertake physical exercise. However, it is more than possible for those with lower back pain to embark on an exercise regime. It is thought that a lack of core strength can contribute to stiffness and pain in the lower back. Exercising is a good way to build up ones core strength. This might cause pain in the beginning, but in the long run, exercising can lead to benefits for ones lower back.
Weak abdominal muscles can lead to the onset of certain pains and aches in the back. Weak abs lead to poor posture, which makes it more likely that the lower back muscles will be forced into unecessary action. It is possible to perform exercises that strengthen the abdominal muscles, thus minimizing back pain. In addition to this, it will be necessary to increase flexibility in the abs, thighs, and lower back.
Leg raises are a good way to strengthen the stomach and hip muscles. Lie on your back, with the arms at the sides. Raise one leg at a forty five degree angle. Hold this position for ten seconds before returning it to the floor. Repeat five times on each leg. If you cant do this, keep one knee bent and the foot flat on the ground.
A variation of this exercise can help to strengthen the back and hip muscles. Lie on your stomach and tighten the muscles in one leg. Raise this leg from the floor as high as it will go. Dont stretch so far as to cause discomfort in the lower back. Keep the hips on the floor, and hold the position for about ten seconds. Perform this exercise five times on each leg.
Wall Slides can strengthen your back, hip and leg muscles. Stand with the back against the wall. Feet should be shoulder width apart. Slide down the wall until you are in a crouch position. Knees should be at a right angle. Hold the position for five seconds and repeat the exercise five times.Partial Sit-Ups can help one to strengthen stomach muscles. Lie down with the knees bent and with the feet flat on the floor. Lift the Head and shoulders off the floor and reach towards the knees with your hands.