Low Back Pain Exercises

One of the most common pains is low back pain. The main causes of back pain are weakness of the spinal muscles, abdominal muscle weakness, stiffness and shortness of ligaments, or tension. Performing exercises are very useful if properly done.

Please consult with your doctor before exercising. You must notice that back exercises should be performed in a pain free manner. If pain is experienced, it is best to discontinue the exercises and consider being evaluated by an expert therapist.

Double knee to chest

While lying on one's back; pull both knees to the chest while simultaneously flexing the head forward until a comfortable stretch is felt.


                                                                                                                                             Single Knee to Chest Stretch

While lying on the back with the knees bent and both heels on the floor, place both hands behind one knee and bring one leg to the che

                                                                                                                                                                            Knee rolls

Lay down on your back. Keep your knees bent and together. Keep your upper body relaxed. Roll your knees to one side, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position. Repeat 8 to 10 times, alternating sides.


                                                                                                                                                                 Back extensions

Lying on your stomach, and keep yourself on your elbows, lengthening your spine. Pushing down on your hands. You should feel a gentle stretch in the stomach muscles. Breathe and hold for 5 to 10 seconds. Return to the starting position. Don't bend your neck backwards.


                                                                                                                                                      Abdominal contraction 

Begin by lying on your back with your knees bent. Contract your abdominal muscle. You should feel your ribs squeeze downward toward your back. Hold for 5 seconds, then relax your muscles and repeat the exercise 10 times. Be sure not to hold your breath while you do.


                                                                                                                                          Cat and camel exerci    

Kneel on an exercise floor, positioning your knees and feet hip-width apart, slowly lean forward to place your hands on the floor. Down your abdomen toward ground, keep 5 sec then extend your back and keep it 5 sec.




                                                                                                                                                            Partial sit up   

Lay on the back. Bend your knees and place your feet on the ground. Bend your upper trunk (shoulders) forward from the ground. Maintain this situation for 5 seconds and then slowly return to the primary state.

                                                                                                                                        Back extensors stretch     

Sit down and both legs with knee straight in front of you. Slow forward to bend the tips of your hands as close as possible to your toes (you do not need to put too much pressure to touch your toes). Keep this position a bit and then slowly return to the primary condition.


                                                                                                                                                                          Side plank

Lay one side on your shoulder. Bend 90 deg the elbow on the ground so that your arm is in perfectly perpendicular position. Then lift your pelvis out of the ground so that your whole body is in a straight position. Keep this position for 10 seconds and slowly return to the starting position. DO this exercise for the other side.

**According to medical recommendation, exercises that strengthen back muscles may be the most effective way to reduce lower back pain and speed recovery. Get into a routine of other exercises that may improve lower back pain, such as walking, swimming, stretching, and yoga.

Keep in your mind, muscle strengthen requires a few months, so be patient and do not despair. Do regular exercises. Be sure your back pain is significantly reduced after about one or two months.


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