Your back has an extremely complex muscle group. As a result, it should come as no surprise that countless individuals suffer from lower lumbar pain from time to time. It has been estimated that at least 80 percent of all adults will deal with discomfort in their back at least once in their lives. Whether referring to transient pain or more serious issues such as sciatica, it is important to adopt a handful of strengthening exercises in order to help alleviate any discomfort that you may be feeling. Let us therefore examine some techniques that will offer up results if practised on a regular basis.
Possessing a strong core will help to alleviate any pressure placed upon the muscles of your lower back. Curl ups are an excellent exercise to incorporate and if performed correctly, they can produce impressive results. Here are some tips to follow during the routine:
- Lie down on your back. Extend one leg and bend the knee of the other leg.
- Put your hands under the lower back to maintain the natural arch of your spine.
- Pull your head, shoulders and chest off the floor, as though they were all locked together. Lift them up as one unit. Keep your back in neutral position. Don’t tuck your chin or your head back. Hold for 10 seconds.
- Slowly lower yourself down. Do half of the repetitions with your left leg bent and half with your right leg bent.
- Lie on your side, with your forearm on the floor and elbow underneath your shoulder. Place your hand on the opposite shoulder to stabilise your torso. Pull your feet back so the knees are at a 90-degree angle.
- Lift the hips off of the floor and hold for 10 seconds. Try to maintain a straight line from your head down to your knees. Make sure that your hips are in line with the rest of your body. When completed turn over to other side.
The Bird Dog
- Assume a hands-and-knees position on the floor.
- Raise the left arm forward while simultaneously extending your right leg back until both are parallel to the floor. Ensure that hips are aligned with the torso and not tilted to one side. Hold for 10 seconds. Repeat on the other side.
The low-impact nature of these three exercises is ideal if you have been suffering from lower back pain.
Still, it is always wise to consult with a specialist in order to determine if any special recommendations may apply. If you deal with chronic back pain, please do not hesitate to contact your health professional to see if these exercises are suitable for you.
Relief could very well be much closer than you may think.