Exercises that will help to reduce low back pain are easy do it yourself activities that can be done at home without any special equipment. Some can be done with someone else’s help while others can be done by individuals. Whatever the case, ensure that you maintain a lifestyle of exercise as this is a good preventive measure for back pain.
Maintaining a good posture when sitting, standing, sleeping and lifting weight is an invaluable lower back exercise that takes care of the lower back. Standing and sitting upright is the right posture and does justice to the back as opposed to sitting in a position that bends and strains the spine. While driving, support the your back with a pillow or adjust the seat forward a bit near the steering wheel so as to allow you to sit in an upright position.
When Walking, walk upright and not with sagged shoulders as this exerts pressure on the spine. Walking is also very good exercise for stretching and relaxing the muscles. It’s easy and very comfortable yet very effective for the body. Try walking for a few minutes every day as you increase the time you take to walk as the days go by.
Stretching exercise also go a long way in alleviating back pain. It is also good for keeping the muscles and tissues supporting the spine flexible and less susceptible to injury. Lie on the back and fold your knee towards the chest and back. This lower back exercise relaxes the back muscles and keeps them in good shape.
Aerobics is a good form of lower back exercise that aids in conditioning the heart and other muscles to maintain health as well as to accelerate quick recovery in case of back complications.
Press ups are a good exercise for stretching both the stomach and the back muscles. Lie on your stomach, supporting your body with the fore arms. Press your elbow down into the floor to raise your upper back. As you do this, relax your stomach muscles and allow your back to arch without using the back muscles. Hold this position for a while and then relax. Repeat this couple of times and also try doing it every day or at least three times a week consistently.
Some exercises to be avoided as they worsen back pain would include straight leg sit-ups, bent leg or partial sit-ups, lifting both legs while lying on the back and toe touches while standing among others. There are also some strenuous activities that are better left for machines and other equipment as they are dangerous for the human body. Remember heavy weigh is also quite dangerous and if it cannot be lifted the right way then avoid lifting it at all.
Remember an inactive life has been proved to bring about or worsen lower back pain and so should be avoided at all costs. Try as much as you can to lead an active life as this strengthens muscles as well as the spine and makes them flexible.