Top 10 Back Exercises For Lower Back Pain
80 percent of Americans will suffer from back pain at some point in their lives. While most back pain is caused by stress, strain or injury, persistent back pain can be a signal that something serious is wrong. Lower back pain right side or lower back pain left side can be a sign of bone or cartilage infection, internal bleeding, or cancer on that side of the body. Injuries to the coccyx or tail bone may be the result of a fall, contact sports, or activities that continually strain the muscles around the bone. Bruised tailbone symptoms include discoloration, extreme pain around the tailbone, pain that is worse when sitting for a long time, pain that is worse with pressure, pain when straining to have a bowel movement, and for women, pain during intercourse. A bruised tailbone is very painful, but it rarely requires medical intervention.
While back pain massage therapy, acupuncture, osteopathic manipulation, and over the counter pain medication are helpful in managing back pain once you have it, prevention is better. Back exercises for lower back pain strengthen the core muscles of your body so they can better support the spine. Back exercises for lower back pain often involve twisting and stretching to release muscle tension which can cause pain. Here are 10 simple exercises to get you started. (Remember to check with your doctor before starting an exercise program.)
1. Lie on your back. Bend your knees. Keep the feet on the floor. With your shoulders staying on the floor, roll you knees to one side. After 5 or 10 seconds, bring the knees up. Repeat on the other side.
2. Lie on your back. Bend your knees. Feet should stay on the floor. Lift your pelvis off the floor. Hold. After 15 to 30 seconds release to the floor.
3. Lie on your back, knees bent, feet on the floor. Tip your pelvis up. Hold. Tip your pelvis down. Hold.
4. Lie on your back. Bend your knees, feet on the floor. Pull one knee to your chest using your hands. After 15 to 30 seconds, release the knee. Repeat on the other side.
5. Get on your hands and knees. Arch your back like a cat. Let your back sag. Continue this motion slowly.
6. Sit in a chair without arms. Maintaining good posture, squeeze your shoulder blades together. Hold for a few seconds then release.
7. Sit in a chair without arms. Cross your left leg over the right. Put your right elbow against the outside of the left knee. Twist. Repeat on the other side.
8. Go for a walk. Walking strengthens the body’s core muscles that support the spine.
9. Practice progressive relaxation. Starting with the feet and working up the body, tense a group of muscles. Hold for about 15 seconds. Release.
10. Learn Viniyoga which focuses on breathing and posture exercises.