Regular Exercise is extremely effective at managing and preventing lower back pain. A properly designed exercise program will strengthen muscles, reduce body fat, improve flexibility and help prevent and manage stress, anxiety and depression. Any exercise program should include specific exercises to strengthen the abdominals and lower back. As well, the program must incorporate stretching exercises for the hamstrings, hip flexors, abs, gluteals (butt muscles) and low back. Stretching and strengthening the lower back will also help to improve posture and prevent muscle imbalances. The most important thing to remember is always to keep active and participate in an exercise program that includes stretching, strengthening and low impact aerobic conditioning. Keep reading for some simple stretches and exercises to help manage lower back pain.
Glute exercise:
Start by lying face down flat on a table or bench, with your legs hanging off the edge and your feet on the floor. Keep your knees slightly bent and raise one leg until the back of your thigh is in line with your body. Lower the leg without allowing your foot to touch the ground. Complete two sets of 15-20 repetitions for each leg.
Crunch:
Lying on your back on the floor, bend your knees and raise your arms so they are perpendicular to the floor. Slowly bring your shoulders off the ground by rounding your back forwards and squeezing your stomach. Make sure to keep your arms perpendicular to the ground throughout each exercise. Complete two sets of 15-20 repetitions.
Supermanâs:
Start lying on your stomach with your arms and legs stretched out so that your arms are next to your ears. Slowly raise your left arm and right leg at the same time. Make sure to keep both limbs straight. Hold of one second and then repeat using your right arm and left leg. Complete two sets of 15-20 repetitions.