We've all tried lifting something we shouldn't have, or lifted with improper technique. And lower back pain develops. Lower back strain pain will go away on its own, normally, within a few weeks. If it's not bad enough to go to a doctor, but you want some relief as soon as possible, consider a some anti-inflammatory ibuprofen, and some hot and cold packs... But as soon as you are "back" to health, do these exercises to "ache-proof" your back... with these exercises.
Exercise #1: "Pin" yourself to the floor. Lay on your back with your knees bent and feet on floor. As you exhale, imagine you are pressing your belly button touching the floor (without your hands). This will flatten out your lower back (lumbar spine) muscles. Keep your hips on the floor; the only movement is your abdominal muscles going deeper toward your back, and stretching out your lower back muscles. This also strengthens the abdominal muscles which, believe it or not, helps end back pain as well.
Exercise #2: Knees to Chest. This one is familiar to most everyone. Lying flat on the floor, bring one leg, bent knee, up as close to the chest as possible. hold it there with your arms for a slow count of 10. You'll feel a nice stretch from your lower back. Do this a few times with each leg. Then do it with both legs at the same time. Repeat this a few times as well.
Exercise #3: The Lower Bridge. Again, start on your back, with your feet on the floor. Bring your feet as close to your buttocks as is comfortable, and lift your buttocks up, flexing your lower back. Hold a good "flex" of your back for a few seconds. Slowly repeat this if you find it feels good. This one is a bit more strenuous, but after stretching your back out before-hand (exercises 1 and 2), this exercise just may be what you need to build up strength and get it back to good health.
No comments:
Post a Comment