3 Easy and Simple Stretching Exercises to Help With Sciatica

One of the best ways to relieve the pain of Sciatica is with stretching exercises. Since most cases of Sciatica are caused by muscular imbalances or poor posture (which often results in muscle imbalances over time), stretching can help you to strengthen weak muscles and release the tension to tight or contracted muscles.

Here are a few of the most effective stretching exercises for Sciatica that I've encountered.

Piriformis Stretch - Your Piriformis is a muscle located deep inside your pelvis. When it becomes too tight it can clamp down on your Sciatic nerve and cause pain in your hips or buttocks. This stretch will help to release the Piriformis.

Sit on the floor with both feet flat on the floor in front of you and knees bent. If you are feeling pain on your left side, take your left leg and cross it over your right leg. Then grab your left leg with your arms and hug it close to your chest.

When you do this, you will feel a stretching sensation in your buttocks. This is your Piriformis muscle. Hold this pose as long as you feel comfortable doing so and repeat daily until the pain subsides.

Cobra Stretch - We often spend most of our days sitting, and most of us don't have good posture while we do it. This can lead to muscles that naturally pull us forward and encourage us to slouch and cause back pain. This yoga pose helps to pull your muscles in the opposite direction and can undo some of the effects of sitting all day.

To do this stretch, lie on the floor on your belly. Then simply place your hands on the floor at about chest-level and then lift your upper body off the ground. Think of this as slowly peeling your torso off of the floor. Lean your head back while keeping your hips and legs flat on the floor. This stretch will help to open up your back and stretch the muscles that usually make you slouch forward.

Swan Dive and Flat Back - Another problem that seems to cause Sciatica is when the Sciatic nerve gets trapped or caught somewhere along its course through the body. This next yoga stretch essentially tightens the nerve and can pull it free of any sort of kink that it may have gotten stuck in.

Start by standing with your back straight and your feet together on the floor. Now raise your hands above your head and touch them together with elbows straight. Then lower your arms and bend at your hips to try to touch your toes.

If you are like most people, you will not actually be able to touch your toes. At least not yet, anyway. Also try to keep your back flat and straight. It is more important to keep your back flat and straight than it is to touch your toes. If you continue with this over time, your flexibility will increase and you will eventually be able to touch your toes. You should feel this stretch in your lower back and hips.

These three stretching exercises will help you loosen up your Sciatic nerve and relieve the pain you are feeling. These do take some time, in general, to notice any results so stick with them for a few weeks if necessary, and you'll find your pain melting away.

Good Posture Can Prevent Bad Back Pain

Remember your mother or your teacher snapping at you to sit up straight and to stop slouching? It might have been annoying, but, as it turns out, they were right to correct you. Maintaining proper posture is the most important factor in preventing or reducing lumbar issues. It's also the simplest thing you can do to help reduce your own neck or back pain.

Maintaining healthy posture is important for keeping your spine strong and stable. When you slouch or slump, it puts additional pressure and strain on the muscles and ligaments that maintain balance. This in turn can lead to fatigue, back pain, muscle strains, headaches, weakened abdominal muscles and other issues. Bad posture can also cause movement or displacement of inter-vertebral discs, a common source of chronic back pain in chiropractic patients. It can also result in weakening of various muscle groups that help maintain correct posture, which can make it even harder to sit or stand properly.

Good posture, meanwhile, has many health benefits. It improves your airflow and helps maintain muscle strength in your torso. Good posture prevents strains, and is healthier for the muscular and skeletal systems. It also looks better - standing or sitting upright makes a person appear confident, put together, and assertive to others. You also look taller, thinner, and younger when standing up straight. Your good posture just may get you noticed!

What is Good Posture?

Contrary to popular belief, sitting or standing upright with your shoulders and head thrown back and your spine kept straight with your legs locked is not good posture. In fact, holding this position regularly is as harmful as slouching. Instead, a proper posture will maintain the natural curves of the spine.

The human spine has three natural curves:

- the cervical curve, a forward curve at the neck

- the thoracic curve, a backwards curve at the upper back

- the lumbar curve, a forward curve at the lower back

Proper posture will lead your back to naturally fall into this position, rather than exaggerating the curves and pulling on the back by slouching, or trying to straighten the curves and leading to stain.

Maintaining Good Posture

To have proper posture while standing, you should hold your chest high while you have your shoulders back and relaxed. Pull in your abdomen and buttocks while keeping your feet parallel and with your weight balanced evenly between them. Another way to help position yourself properly is to keep your ears, shoulders, and hips aligned together. Doing exercises, stretches, or yoga is a good way to strengthen the muscles used to maintain proper posture. If you've been slouching, these muscles may have become weakened, making it difficult to maintain your upright position.

Meanwhile, good seated posture involves keeping your neck, back, and heels aligned and feet flat on the floor. You should sit all the way back in the chair and use the chair back for support. Avoid bending or leaning forward, or natural slouching. Use of a lumbar pillow can help you maintain this position even if you forget about your posture or grow fatigued. Sitting this way reduces stresses on your back, which can help prevent or alleviate back pain.

Good posture is not just something that adults used as an excuse to yell at you during your childhood. It makes you look and feel better, and helps maintain muscle and skeletal health. Having good posture can keep you from suffering from back pain. So remember, sit up straight, stand up straight, and stop slouching. You don't even have to tell mom she was right.

If you have questions about your posture or back pain, visit a NJ chiropractor for a thorough analysis of your spine.

Back Pain - 2 Low Impact Sports to Get You Back to Fitness

After recuperating from back pain you may want to get yourself back into shape. The rest may have done you good however, the lack of exercise will have left your body weaker. It is also important that you keep yourself active to ensure your body remains in the best of health.

If you have recovered from back pain you have to consider choosing sports that will not put you at risk of hurting your back again. Obviously the more intense the sports the more stress that you are going to put on your back. You will also have to take into consideration that because your body and overall fitness will be weaker intense exercises will probably be too much for your body to take at this stage.

The great thing about exercise is that you have so much variety to choose from. This means that you will not have a problem picking a sport to get you fit and healthy. With back pain you are better off choosing sports that are low impact as these will reduce the risk of the back problem reoccurring. Below are 2 low impact sports that you may want to consider:

Swimming

This is a great exercise that will give you an all over body workout. It is also a very good exercise for building your cardiovascular health. As your body is supported by the water this sport is perfect for people who have back problems and spinal injuries. When you are in the water it supports your back and makes you move your body slowly and gently.

If you have a back problem then certain swimming strokes can actually aggravate your spine. These strokes include the butter fly and breast stroke and are best avoided. The most preferable swim stroke is the back stroke. As you are lying on your back in the water your body is more aligned and level. With frontal strokes like the freestyle your spine is compressed and pushed down into the water.

Cycling

Another great low impact sport for people with back problems is cycling. This can be done in-doors on a stationery exercise bike and when the weather is nice and warm you can cycle outside in the fresh air.

As an exercise, cycling is very good for building power and strength into your legs. It is also an excellent way to improve your cardiovascular fitness. When you are riding be careful of your sitting position. The racing position which has the seat high and the handlebars at a lower level can put pressure on your spine. Adjust the seat or handle-bars so that your knees bend a little when you fully extend your leg in the pedal.

As always do a warm up session before you exercise and a cool down afterwards.

Always speak to your doctor first for advice before taking part in any sports or exercise.

Help for Bulging Disc - Can You Fix It Yourself?

Bulging disc help may be as simple as finding out the causes, treatments, and what is best for you. In many cases, back pain sufferers have found ways to fix the problem themselves. What has caused your bulging disc and can you really fix it at home yourself?

What Is It?

Since the discs in your spine are used to absorb the stress of physical activity which many doctors refer to as 'absorbing the shock', the disc itself is made to not feel pain. Sounds crazy, right? Think about it. If the disc in your spine could feel pain, each step you took would be painful. Instead, they help keep us from having pain. That is, until one gets moved the wrong way causing it to bulge.

This bulge tends to always happen where the nerve is and causes pressure. The pressure on the nerve causes the pain. Of course, when a disc bulges, you won't just feel pain in that one area. The nerve that the disc is putting pressure on is in charge of other areas of the body. That is why when you have a bulging disc in your neck, you may have headaches, problems with your arms and hands, vision trouble, chest pain, and so on.

Middle back bulging discs can cause chest pain, pain in the ribs, digestive problems, and according to the 'Heal Your Bulging Disc' website, it can even lead to liver and gall bladder problems.

When the disc is bulging in the lower back, it is common to have weak legs, pain shooting down legs and into feet, and it can also cause bowel and bladder problems.

So, as you can see, it is very important to fix the bulging disc as soon as possible and not let the problem persist.

Common Causes

Believe it or not, smoking can be a major factor of back trouble. The toxins from cigarette smoke break down the disc walls which leaves the disc more vulnerable. Other common causes: lack of exercise, poor diet, age, severe trauma, improper heavy lifting, and often a person who works where a lot of bending and driving are involved find themselves with back trouble.

What Will Doctors Do?

As with most back trouble, your doctor will probably prescribe pain killers and muscle relaxers. You may also be advised to have physical therapy, see a Chiropractor, and, as a last resort, opt for surgery. For the most part, these treatments for bulging discs are only temporary and the pain will normally come back leaving you feeling miserable and wonder if there is any place else to turn.

Is There More?

According to 'Home Remedies Central', an herbal mixture of Mugwort, Horsetail, Yarrow, Comfrey, Parsley, and Rosehips could do the trick. Of course, there are many exercises that could be beneficial.

The most important thing to remember is that the bulging back disc needs time to heal. It took time for it to weaken and cause you pain, so it will take time for it to heal. Removing pressure from this part of your back will help it to heal more quickly.

Treatments of a bulging disc needs to include exercises. Not aerobic or weight training exercises, but exercises that target the problem. Targeted back exercises are designed to restore circulation, relax cramped muscles, and ease the pain.

One exercise that has helped many is called the 'crawling baby'. To do the exercise, get down on your hands and knees in the floor. Try to keep your head and spine in line while you slowly kick one leg back toward the opposite wall behind you. Bring the knee back to the starting position. Now, do the other leg. Do 10 to 20 reps alternating legs.

Targeted exercises have been the best solution for many people who find that they have gotten rid of the pain and back to their regular lives. After a doctor has ruled out any serious problems, begin your targeted exercise program to start feeling better.

Sciatica Home Remedies - Effective Sciatica Exercises That Can Be Done at Home

Relying on physiotherapy or massage therapy is definitely not enough to cure your sciatica. How many days in a week do you visit the physiotherapy? How long do you take for 1 session?

Do you think they are effective enough to get rid of sciatica for good?

Or do you think they can only give you temporal relief but are not really helping you to cure the root of sciatica?

Well, as a person who was once a chronic lower back and sciatica patient, my experience told me that physiotherapy is not enough to cure my lower back pain and sciatica. If I have followed the physiotherapy programs without doing some other muscles stretching exercises at home, I  would not have been able to stand and walk around like a normal person now.

So what are the sciatica home remedies that can cure your condition instead of going down the path to drugs and surgery?

Many back experts and specialist recommend to do more back exercises to strengthen the weak muscles. The reason you can't stand and walk normally is because you have either damaged your muscles, or weakened it. Hence doing proper muscle stretching exercise can actually give you more good than bad.

However, the problem is that some of the sciatica patients can't even stand or lift their legs. Even a simple movement of raising the hands can cause huge pain at the lower back. So what should you do if you're having cases like this?

If your condition does not allow you to stretch more muscles. try the revolutionized muscle balance therapy.

Muscle Balance Therapy is the latest therapy breakthrough to eliminating any kind of back pain and sciatic nerve pain once and for all, starting with a scrutinized assessment of all the muscles that affect the stability of your hips, pelvis, and spine - from both a strength and a flexibility perspective.

Muscle Balance Therapy aims to correcting your lower back muscles into a proper balance, by teaching you very specific exercises where you can do it at home with minimum pain felt.

Up to date, more than 100k patients around the world who have upper back pain, lower back pain and sciatica were managed to cut down 90% of the pain in the first 3 weeks of applying the exercises suggested by Muscle Balance Therapy.

Understanding Sciatica: The Right Exercises for You

What is Sciatica?

Sciatica is a symptom of an injury or illness that is affecting the sciatic nerve in the leg. The sciatic nerve is located from the lower spine through the legs, and is an important muscle for being able to move and feel bits of your leg, controlling most of it. Sciatica consists of pain, numbness, weakness and even tingling in the leg. However, these symptoms can vary widely in most individuals.

What are the Symptoms of Sciatica?

As mentioned, Sciatica can be experienced in many different ways. Some report a dull pain, while others report mild tingling, or a burning pain. The pain is generally localized on one side of the body and the patient may experience it only one leg or one side of his or her back. These symptoms can get worse when standing up suddenly, during the night, when shaking from laughing or other activities and after long walks and exercise.

What can I do about Sciatica?

Try doing press ups. This will target the main pain areas in sciatica, the buttocks, the legs and the back. Extension exercises are a low-impact way to make sure that you are not in pain later. If you have access to a pool, consult your physician about water exercises, which can be a great, painless way to start building up your strength. Hamstring exercises are great for handling lower back pain.

Hamstring Workouts

There are some effective exercises for strengthening your hamstring. Lying Leg Curls - It is known as hamstring curl. You need to lie on the hamstring machine on stomach while placing the leg curl bar all around your ankles. You need to start it slowly and then repeat it for many times. Good Mornings - You should put a barbell on your shoulders while keeping your legs stiff in standing position. You need to bend forward slightly, but the head should be upward. You have to bring your upper body parallel to the floor. Repeat it several times.

Due to the nature of sciatica, there might be an underlying problem that a doctor needs to address. Exercise is a great way to decrease painful sensations and increase mobility. It is really important to exercise to manage the pain, since it strengthens your back muscles, providing more support, and not only can it reduce pain, it can help you prevent it in the future. You should consult your doctor before taking part in any strenuous exercise.

Stopping Lower Back Pain After Sleep

Many people, and the majority of those with a chronic condition have lower back pain after sleep. While the mattress dealer would like you to think otherwise, the cure is not a new mattress.

When I had lower back pain all day, I woke up with it every day as well. I got a new mattress, which gave me a new and different pain in the mornings.

If lower back pain after sleep is bothering you, you are a major back event waiting to happen. If you are like me, you have repeated episodes over time and have already had several. Each worse than the next. The pain may get better, but the condition is not.

If you would like to end your lower back pain after sleep, you must address the problems while you are awake. A new mattress may help a little temporarily, but extension exercises done over the course of the day will help you a lot more.

Back pain is so hard to conquer because it comes and goes. But in reality, your body is just adapting to the latest problem which causes the pain to subside until it gets worse and starts hurting badly again.

Lower back pain after sleep is best dealt with by doing extension exercises, consistently and long enough for the disc in the back to get reshaped close to its original state. It may take weeks before the pain goes away for good, but in only a day or two you will have gotten noticeable relief.

Back Pain - What is Axial Back Pain?

Axial back pain is the most common type of low back pain. It is usually non-specific - meaning that the anatomical structure responsible for the pain need not be identified because symptoms are usually self limited and resolve. Unlike other low back issues, this type of pain does not travel into the buttock, legs and feet, or other areas of the body. Axial back pain can vary widely from sharp or dull pain, constant or intermittent pain, or mild to severe pain.

Following are characteristics of axial back pain:

• Low back pain that gets worse with certain activities, such as certain sports.
  


• Low back pain that gets worse with certain positions, such as sitting for long periods.
  


• Low back pain that is relieved by rest.

An exact diagnosis as to which structure is causing the low back pain rarely has significance to treatment. Further evaluation is only necessary when the pain is severe and chronic. A variety of structures in the lower back can cause axial or mechanical lower back pain, such as a degenerated disc, facet joints problems, and damage to soft tissues - muscles, ligaments, and tendons - and it is often difficult to identify which anatomical structure(s) is the underlying cause of the pain.

As a general rule of thumb, if your back pain is bad enough that it wakes you up from deep sleep, you should consult a physician to rule out possible serious conditions, such as an infection, tumor or fracture.

Treatment for axial back pain is conservative (not requiring surgery). Treatment may include one or a combination of the following:

• A short period of rest (e.g. one or two days)
  


• Physical therapy and active exercise and stretching
  


• Ice and/or heat application for activity related pain relief
  


• Appropriate medications for pain relief
  


• About 90 percent of patients with axial low back pain recover within six weeks. If axial


• low back pain persists for more than six to eight weeks, then additional testing and/or injections may be useful in diagnosing and treating the source of the pain.

Lower Right Back Pain - The Facts

Back pain is a very common condition, one which sufferers often visit their doctors to seek treatment for. The patient is looking for solutions or at minimum information pertaining to the problems that they are experiencing. The doctor may not be able to provide the information.

Lower Right Back Pain Information

The back is made up of the spine and vertebra the spinal column and nerves, ligaments, tendons muscles and this structure makes the back an incredibly flexible and mobile body area, but small changes in any of these components of the back can cause the back to become unbalanced, causing pain.
The following problems can occur which would cause such imbalances:

• Strained muscles


• Torn ligaments


• Joint stiffness


• Joint damage/ Injury


• Disc issues


• Nerve compression/Irritation


• Fractured bone

It is very common to experience stiffness, aching or pain in the lower back, lower right or lower left back. The reason is that the issues are common is because the lower back is susceptible since it is used when lifting, can be put out of balance through back posture as the upper body must be supported. This fact also leads to a higher likelihood of age related wear and tear being present, as we get older.

As mentioned previously, the lower right back pain can be caused by poor lifting technique, bad posture, or sporting injuries, and since the lower right and lower left back are made up of many muscles, tendons, ligaments, nerves and bones, these improper movements can cause injury or inflammation in one or more of these structures, leading to lower right back pain.

There are three types of muscles that broadly speaking act on the spine, and those are flexor, extensor and oblique muscles. The flexor muscles help you bend forward, or flex the spine, which would occur whilst lifting objects for example. The right flexor muscle may cause lower right back pain, the left flexor can also cause low right back pain due to imbalanced that might be cause by the left flexor.

The extensor muscles, which exist in the gluteal and lower back muscles and allow you to sit up straight, extending the spine may also become fatigued, or strained causing soreness. The lower right or lower left extensors may become inflamed or injured and cause back pain.

The oblique muscles, which attach to the sides of the spine, allow rotation of the spine allowing you to turn. Injury or straining of these muscles can cause a large number of problems due to imbalances that will likely occur.

In addition to simple muscle strain, injury to ligaments, joints, and bones can also cause muscle pain. If one of these structures is injured or inflamed, back muscles can go into spasm, drastically limiting your movement and cause pain in the lower right back.

Stress is a common cause of pain in the lower right back. Stress will make your back muscles tighten. This happens to every muscle in the body, as we move into a "fight or flight" response. Muscles that are tightened lack the energy they need to support the spine. If the stress is frequent, and measures are not taken immediately to relieve it, lower right back pain can easily develop.

Severe Lower Right Back Pain

Lower right back pain that lasts more than two week is duration or if the pain is intense and does not ease for a week, or you experience numbness or tingling, then immediate medical advice should be sought. It may mean that rest is required, or medication to take down inflammation or a battery of tests needs to be done to find out the cause. Whilst rest may be recommended, it is still a good idea to do a small amount of exercise, 30 minutes a day if possible, to prevent the muscles from weakening, or the joints from seizing up.

If the muscles weaken, they will not protect or support the back as completely, and so may result in further unnecessary injury. The rest / severe back pain event cycle will continue, with the situation becoming worse every time, unless care is taken to prevent the cycle from continuing.

Symptoms of Lower Right Back Pain

To be able to fully and quickly treat back pain, you need to be aware of the causes of lower right back pain, and the symptoms that may be experienced. This can involve understanding what location the pain is felt in, the type of pain, and the severity of that pain. Does the pain move around, or is it concentrated in one area?

1. Numbness in buttocks or extending down leg - You may have a herniated disc - see a doctor immediately. This may also be sciatica caused by a trapped nerve, in which case you may want to consider consulting a chiropractor.


2. Pain from twisting, or bending? - You may have pulled a muscle, or you may have a herniated disc - see you doctor.


3. Blood in the urine - You may have a kidney issue. See a doctor immediately.

Lower Right Back Pain Treatments

The pain can be helped by having stronger more mobile muscles in the back, as they will be better able to support the spine, and prevent further issues.
If the spine is stiff, and not in the neutral position, it is worthwhile visiting a chiropractor to get your spine reset toward the neutral position. This course of treatment will not happen immediately, but really does work.

Gentle exercise initially, to build up the strength in the back should be performed, and nothing that causes intense pain. You're doing it wrong, or have another issue if that happens, in which case visit your doctor. Any exercise should also be accompanies by gentle stretching both before and after exercise.

Exercises For Lower Back Pain Relief - Effective Techniques To Feel Results

When our day consists of getting the kids off to school, sitting at a desk for 8 to 10 hours, sitting in traffic for another hour, coming home and making dinner with the hopes of a little relaxation time; it's no surprise there are so many individuals dealing with lower back discomfort.

Low amounts of physical activity weaken our muscles... not to mention that stress and tension are often displayed in the body as pain. Throw in the cliche low back pain experienced during pregnancy and you soon see why it's estimated that over 80% of all people will suffer from bouts of back distress.

Stretches that will help keep our muscles flexible go a long way to improve not only our flexibility, but our endurance, injury recovery times, and a whole host of other backache symptoms. The good news is there are plenty of stretching and strengthening exercises for lower back pain relief. We can do them at home... no need for a formal yoga class.

Here are a few exercises for lower back pain relief that will not only help with your current severe back pain relief issues, but will act as a preventative therapy against future problems! At first the treatment program may be a hassle to work into your day, but once you start to feel how much better and more functional you back is... you'll never want to stop.

We highly recommend taking advantage of them even if you aren't experiencing any problems right now. They could help stave off osteoporosis in later years.

Caution: check with your doctor before undertaking any strenuous exercise program. Your back discomfort could be caused by a physical disorder that may be worsened by exercise.

Once you've determined you don't have a disease like arthritis, scoliosis, osteoporosis, herniated discs or one of the other chronic disorders, these easy exercises should function to rapidly improve your fitness level, reduce your back dis-ease, help you recover and relieve your back pain fairly quickly.

Below you will find 4 exercises for lower back relief that anyone can do:

#1 Exercises for lower back pain relief: Stretching out the Piriformis
Each one of us deals with a different type of lower back pain. Some issues are more acute and painful than others, especially if the piriformis muscle is creating sciatic nerve pain. It seems that even the smallest motion is very painful.

Hopefully this isn't the case for you, but if it is then there is a simple exercise you can perform.

Lying on your back, bend your knees and place your right leg over your left. Take both your hands and make a cup around the lower leg. Now all you have to do is pull towards your chest with your hands. Once you feel the stretching take place you can hold the position for 25 to 30 seconds and then repeat alternating from side to side. Make sure your pulls are gentle. This is a stretch, a jerking motion can cause damage.

#2 Exercises for lower back pain relief: Problems sitting up straight?
A lot of people dealing with lower back ache have to constantly change their position when seated. If you can't sit up straight then it's possible your hamstrings are too tight. This is a simple fix, because there are several exercises for lower back pain relief when it comes to your hamstrings.

One of the most beneficial lower back pain relief exercises is to lie on the floor and put your hands behind the knee. Your hips need to be flexed at a 90 degree angle, but with the knees bent. Now try to straighten out your knee so the toes are facing you.

It will take some time to master, but you will definitely feel the stretching take place.

#3 Exercises for lower back pain relief: Stop with the Abs and work the TVA
TVA stands for Transversus Abdominis. Even though it's been debated over the years, it's believed the TVA is one of the core muscles for the entire body, When it comes to lower back pain, the TVA must be strengthened in order to support the back and spine properly. This will help with upper back and mid back pain as well. If you look at a chart it is the inner most layer of the abdominal walls.

There are a few different exercises for lower back pain relief when it comes to the TVA, but none is better than the vacuum exercise. You will find that a lot of bodybuilders do it, but it's still one for the average individual.

Start off by standing straight and placing your hands on the hips. Exhale as much air as you possibly can. Now bring your stomach in as far as possible. Just envision the front of your stomach sucking in so far it touches your back. This is a simple exercise, but it will take some practice. You need to hold it for at least 20 seconds and make sure your chest is sticking out.

You'll feel goofy doing this, but it won't be long before you start to feel the results... then you'll look forward to "looking goofy."

#4 Exercises for lower back pain relief: Leg lifts
Another old standby for strengthening the abs is to lie on your back with your feet together and slowly raise your legs off the ground about 6 inches. Hold for 15 to 30 seconds then repeat and lift your legs again. Do as many "reps" as you can. You will see rapid improvement in your abdominal muscles as well as a greatly improved posture.

These 4 exercises for lower back pain relief don't have to be for individuals struggling with each problem. They are also considered preventative measures so the body can support the back properly. Good luck.

Lower Back Pain from Standing Too Long - Get Rid of It

There are lots of jobs or situations that might require the person to stand continuously for some period of time. Though the continuous standing will give the person something called a salary or get him a movie ticket if he is standing in a queue, it will also give him some serious back problems. In this article, we would look at how to get rid of back problems that mainly arise due to standing for long hour's non stop.

People might be slightly surprised to hear this but the shoes you wear is one of the main causes of back problems while standing. There are lots of people who buy long heel shoes in the name of fashion and do not bother about the comfort aspect of the shoe. Getting rid of the high heeled shoes or buying something more comfortable would be a very good way to cure this problem. Flat heeled shoes should be the way to go.

Some exercises which help in strengthening the stomach muscles will be very beneficial in handling this problem. The muscles in and around the stomach are very crucial for a more stable and stronger back and it is therefore important that one takes good care of his or her abdominal muscles by exercising regularly and keeping them toned.

If you are in a job like that of a waitress or a bartender, then ninety percent of the time you would be standing and would not get an opportunity to sit. During such times, you should never miss a chance of sitting or taking a rest as that will help in relaxing the stress and pain on the back muscles considerably.

Doing some yoga might also be beneficial in curing this problem. Try to get yourself diagnosed if you think that this back pain is more serious and has something to do with the other medical disorders that you might probably have.

Treatment For Back Pain - 4 Exercises to Relieve Middle-Back Pain

If you need natural treatment for pain in your mid-back muscles, there are a few powerful, but simple, exercises that you can use. First, discover why you need these exercises, especially. Then, learn them and practice them.

Middle-back muscles.
The muscles in your mid-back region work with your thoracic vertebrae and ribs. They provide stability and security for the thoracic spine.

Due to the interconnectedness of the thoracic tissues, they may be less vulnerable to injury. But without movement, you can feel stiff and locked-up.

To prevent tension and pain, the thoracic area needs movement and stimulation.

Dynamic movement.
The middle-back muscles need dynamic movement to stay loose. They need movement in different directions.

You can practice several different exercises, but if they work the muscle fibers in the same direction, then you might not relieve tension or pain.

These 4 exercises are simple, but they are powerful. This combination of exercises will make your mid-back muscles stronger and looser:

1) Flyes, or modified Rows- Hold a pair of medium-sized hand-weights or dumbbells. Lean over, making your torso parallel with the floor. For a reverse flye, raise your arms up to the sides, keeping the elbows just slightly bent throughout the movement. Your goal is to squeeze the muscles between your shoulder blades.

2) Opposition Arm-Leg Raise- This simple floor exercise is to elongate the torso, lengthening your spine. This makes you feel taller. Kneel on a mat first. Raise your right arm and left leg at the same time. Focus on lengthening them as you lift them. Then do the same with the left arm and right leg. Notice that you are using the leg opposite the arm.

3) Rotational Stretches- To loosen up the muscles between your neck and lower back, you need to stretch with a gentle twist. Do these when you take a break from your desk at work, or when you stop for a rest while driving.

4) Cardio- How does this help the mid-back? Cardio, or aerobic exercise, improves blood-flow and loosens joints. It's as simple as running an errand, or taking a brisk walk. Cardio is critical for all-over health, which carries over to back muscles.

With just these 4 exercises, you can achieve both short-term and long-lasting relief from the muscle pain and tension in your middle-back muscles.

Abdominal Activation During Exercise - Drawing-In Versus Bracing

To Draw In Or Not To Draw In

When I first started delving into the science behind "core" training over 10 years ago, the drawing-in maneuver was the big breakthrough. I first learned the technique from Paul Chek who learned it from a group of physiotherapists from New Zealand.

The concept came from a book, Therapeutic Exercise for Spinal Segmental Stabilization in Low Back Pain by Richardson et al, that was based on some exciting new research. The authors found that their physical therapy patients with low back pain had timing issues with their transverse abdominis. The transverse abdominus should turn on prior to any movement of the body and they found that in people with low back pain, the transverse abdominus would activate after movement had already occurred. The authors used specific exercises to get the functioning of this muscle back and their patients back pain got better.

Based on this information, people in the fitness industry, like Paul Chek, started teaching the draw-in maneuver to to improve transverse abdominus activation as well as incorporating it in exercises like deadlifts and squats.

This was new and exciting stuff at the time. The fitness profession caught a hold of this information and it spread like crazy throughout the fitness world. The next thing you know, every personal trainer, pilates instructor, yoga instructor and aerobics class teacher was instructing all of their clients to "pull your belly toward your spine" when they did exercise. I know because I was one of them.

Now let's address whether you should be drawing in or not. The answer is: No. And yes. Here's what I mean:

Enter Stuart McGill

No, you should not pull the belly in toward your spine while exercising. Why? Well, the new school of thought on this subject, based on the latest research by Stuart McGill in his book Low Back Disorders, you should focus on contracting your abdominal muscles or making your abs "tight" during exercise. When you do this, your transverse abdominis is activated as well.

According to McGill's meticulous research, focusing on pulling in your belly button towards your spine actually decreases spinal stability when doing exercises like deadlifts, squats and overhead presses. That's a ten-dollar way of saying there's less support from your abdominal muscles. Pulling in your belly while performing exercise is a bad idea especially with certain exercises and if you're lifting heavy weights.

Abdominal "bracing", as McGill likes to call it, is the way to go for most exercises. Not only is it backed up by solid research from one of the leading spine specialists in the world, I've personally used it myself and with my clients. You can feel the added stability, especially when you're lifting heavy in exercises like deadlifts and squats. Also, abdominal bracing is also easier to do then pulling in your belly. All you have to do is stand with good posture, inhale, and tighten your abs maintaing good postural alignment.

An Exception To The Rule

I follow Stuart McGill's bracing concept when I'm strength training, but I've found that many of my clients have benefitted from transverse abdominus and pelvic floor isolation exercises. Many things can cause dysfunction with these muscles and I've found that many of my clients have trouble activating these muscles

I've learned a lot from Diane Lee, an internationally renowned physical therapist for her clinical work on lumbar and pelvic disability and pain. After reading several of her articles and speaking with a Physical Therapist friend of mine who is a big fan of her work, I've reintroduced motor control exercises for these muscles with great success. Many nagging issues that my clients and myself were experiencing started to improve after adding several sets of these exercises into our routines.

Here are some of the important points I've learned through Diane Lee's work:

• Low back pain, surgery or injury to the abdominal area, and pregnancy can cause the transverse abdominus muscle to lose it's function.


• Without restoring proper function of the transverse abdominus through training, problems with this muscle can be present even after pain or injury has subsided.


• Pain in the pelvic area, trauma, childbirth and surgery can cause this group of muscles to lose it's function.


• Low back pain, pelvic pain, hip pain and urinary incontinence can result from weak pelvic floor muscles.

In Summary

• Don't pull your belly button toward your spine while doing strength training exercises. Doing this de-stabilizes your spine and predisposes you to injury.


• Instead, use bracing which is tightening your abs while you lift. Tighten them but make sure you can still breathe well. Doing this protects your spine by adding stability from your abdominal muscles.


• Specific exercises for your transversus abdominus and pelvic floor might be needed in some situations; especially when someone has been injury/surgery or pain in the abdominal and pelvic region. There also might be a case of doing these exercises prophylactically.

I hope that clears up some of the controversy surrounding these two important techniques.

Lower Back Exercises - Which Muscles to Target?

Have you ever gone to the doctor for lower back pain and was told to either do lower back exercises or just take pain pills? If so, it is important to use a safe exercise program that is beneficial. About 45% of the US population has had lower back pain and it is the second leading cause for disability. Often, back pain is mechanical in nature. Mechanical back pain is a result of a dysfunction of the muscles/ligaments and/or misalignment of the spine and/or pelvis. Therefore, it CAN be treated with manual therapy, education, and a muscle specific exercise program. In particular, an exercise program that focuses on our core muscles.

According to pioneer physical therapist, Gregg Johnson, our core stabilizers are the transverse abdominus, pelvic floor muscles, multifidus,and deep fibers of the hip flexors and quadratus lumborum. When our body experiences pain, our body has a mechanism that "inhibits" these muscles. Once these muscles are "sleeping", our body lacks protection from perturbations. This can lead to further injury and pain. Therefore, it is important to understand what types of muscles our body has.

Our body has two types of muscle fibers: phasic and tonic. Our phasic muscles are our "movers" for quick movements like getting out of bed and do not last long. On the other hand, our tonic muscles are for "posture" to stabilize the body. Tonic muscles are capable of working for long periods of time. Therefore, the core muscles are known as tonic muscles. Again, when the body feels pain, these tonic muscles, known as "core stabilizers", turn off. It is therefore important to have a specific exercise program to "wake" those muscles up again.

One of the exercise techniques that Greg Johnson uses is called "phasic shakes". In this paradigm, you choose a specific functional position with correct alignment. Next, you hold that position against gravity or with resistance to "wake up" the tonic, stabilizing, muscles. Initially, the phasic muscles may turn on. But, you hold the position until the phasic muscles get fatigued. Finally, the tonic, stabilizing muscles will turn on. When the stabilizers are working, you have met the goal of this technique.

This specific exercise technique can help improve posture, increase coordination and balance, gain body awareness and symmetry, and teach your spine and pelvis to be supple again. As you know, back pain can be very disabling. A specific exercise program that targets the right muscles may improve and help prevent injury. Thus, help your body be efficient with its movement and perform your daily functions with increase ease.

Low Back Pain Exercises - The Best Method Available

Low back pain is very common in adults, and is normally caused by strain or excessive stress. Here is a simple way to combat the pain...

First of all, use the famous inti-inflammatory drug ibuprofen for pain relief and to reduce swelling. Keep active, as much as possible, to keep your muscles from tightening up and making them more sore. And once you are feeling better, it's important to get to the root cause of the low back pain...

Was your low back pain caused by muscle weakness? Was it caused by an injury such as a car accident, or lifting something too heavy or incorrectly? Many doctors prescribe isometric exercises to strengthen the muscles and other tissues of the body, for recovery from an injury.

Isometric exercises require no equipment, can be done anywhere, and take only a few minutes a day. And a growing number of men and women are reporting better general good health because of this exercise method. Not only can isometric exercises make your lower back stronger, it can make your whole body stronger.

So the thing to remember about pain in the lower back is to take it easy, rest if you need to, but keep as active as possible. Then, when you're feeling better, slowly start to stretch and exercise, being sure not to over-do it.

And the most important thing to remember is that a "bad back" doesn't need to be forever. You can ever "ache-proof" your back through isometrics. So you don't have to give up the things you love to do.

Lower Back Pain Exercises Should Strengthen Your Lower Back and Add Solid Structural Support

When you think of lower back pain exercises, what comes to mind? For some people, it may be performing different stretching exercises through the use of yoga or pilates. There are a million different stretches you can find on the internet that are intended to help peoples' back pain. Even though they may offer some form of pain relief to pain sufferers, stretches alone should not be the sole component to an effective routine of back pain exercises.

Lower back pain exercises that strengthen muscles may in fact be just as important, if not more significant in terms of helping one get rid of pain. The reason for this is because weakened muscles of the spine region and core do not provide any real structural support for the spine or its related components including disks, soft tissue, nerves and bones. Stretching exercises, by themselves, do nothing to increase muscular strength.

There are several lower back pain exercises that may increase muscular strength for back pain sufferers and help provide more of a structural support for the spine. A primary strengthening exercise is the squat. The squat is important for a couple reasons. First, it works several regions in the body at once including the calves, quads, pelvic muscles, glutes, spinal muscles, abdominal muscles and even the upper back and shoulders to an extent. Strengthening these muscles together at the same time allows them to support your entire body, especially the spine and back, much more efficiently as opposed to just strengthening one muscle group. Second, the squat works your low back muscles and the muscles around the lower back in a more indirect manner. This is important because it puts less direct pressure on the muscles of the low back and therefore its related structures including disks that may be susceptible to injury as well as nerves and other soft tissue.

The leg press is another strengthening exercise for the lower back. The reason for this is because it helps build the quads, glutes and muscles of the pelvis. Strengthening these muscle groups will lend strong structural support to the low back region. You probably never thought of the lat pull as being a lower back pain exercise. Technically, it does not meet the criteria however it does provide an indirect benefit to the low back and its related structures. Having a strong set of latissimus muscles or lats provides excellent support for the entire spine including the lower back region.

In conclusion, when doing lower back pain exercises, be sure to include exercises that help strengthen key areas of the body including the quads, pelvic muscles, glutes, low back, abdominals, lats and even shoulders. A good exercise routine should involve both stretching as well as strengthening to add solid support for the back and its related structures.

Back Pain and Sciatica Cured by Kettlebells

More and more people are finding a genuine cure for their back pain and sciatica through learning how to strengthen their back muscles and correct their posture. We approach all our patients as an individual and make it a priority to first cure their back pain with the quickest method possible whether that be manual techniques, soft tissue techniques, sports massage, nerve releases and joint mobilisations. But once the pain is stabilised our priority is the show the patient how to maintain a correct posture and then strengthen their back correctly. This will fast track their back pain relief but also prevent their back pain and sciatica returning.

There is consistent research to support the use of back exercises to treat low back pain effectively. But the key is they must be the "right" ones or they are ineffective.

We have recently been getting excellent results for treatment of low back pain with kettle bells. More and more people are becoming aware of the benefits of using kettle bells to help improve general health and fitness. However, their use as a treatment technique for low back pain is relatively unknown. The reason for its success is one of the kettle bell exercises known as the "swing" is one of the only safe ways of strengthening and conditioning the muscles of the lower back. The swing also mimics the daily movements of the lower limb making the exercise functional to daily life. Therefore, the lower back muscles not only just become strong; they become strong throughout the movements that most human being's do on a daily basis.

Many lower back strengthening exercises focus solely on the lower back muscles themselves which can cause pain. During daily movements, muscles work in combination with each other. This means it is important to strengthen the whole trunk musculature together with the abdominal muscles and the gluteal muscles. Together these muscles support and control movement of the spine. The swing is perfectly designed in order to work the lower limb muscles whilst safely strengthening the lower back muscles at the same time.

Other ways to use kettle bells to treat low back pain and sciatica include Rotational side bends and Turkish Get Up. These both involve most of the muscles in the body and for this reason trains the back to become strong functionally. In general someone with a strong back and strong abdominal will not get back pain. It is critically important for patients with back pain to exercise, get fit and learn the correct way to strengthen their spine. We have seen time and time again patients who have seen "everybody"-chiropractors, surgeons, physical therapists and osteopaths without success, gain complete pain relief through learning to use their trunk correctly and strengthening their spine.

This approach enables the body to be strengthened as a whole which is both safe, functional and highly effective. This approach works! And what's more-as we are strengthening muscles and burning calories, it it is one of the fastest ways to lose weight too! Bonus!

How to Get Rid of Lower Back Pain

Getting rid of lower back pain can be attained or accomplished in several ways, but in the first place, it is significant for you to get an authentic diagnosis for your specific condition in order for you to properly eliminate your lower back condition with ease. A physician will normally organize for an MRI scan to spot the main cause of your back trouble. So make sure this is done before anything.

In most situations, lower kind of back ache will be induced through a muscle spasm. This can be brought about by several causes like sitting in a particular spot for a long period, sleeping on an aged mattress and so on.

What's more, stress as well as tension is known to contribute to back pain. In these types of conditions, lower back pain can be rid of through the use of over the counter drugs like ketoprofen, Tylenol, lbuprofen, aspirin and naproxen. These drugs will aid in the reduction of ache and swelling.

However, in severe cases of lower back condition, this can be induced by an injury sustained by the spine, often brought about by an accident or maybe lifting and twisting simultaneously.

In several situations, an injured spine will cause herniated disc condition that later bring about severe lower back ache symptoms such as spinal stenosis or sciatica; though these ailments may induce lots of inconvenience. Lower back pain relief can easily be availed to get rid of the problem.

In case a lower back problem recently occurred, you will have to rest for one or two days. Frankly, relaxation observed for lower back ache is presently seen as a cure because rest can compel the muscles to turn stiff and will increase the healing period.

It's true that over the counter medications help somewhat when it comes to easing lower kind of back trouble. However, these drugs should not be applied for a long period, as they can trigger other health conditions such as addiction, stomach ulcers and the like. One of the most preferred alternatives when it comes to eliminating lower back pain naturally is through exercise.

Treatment for Sciatica - Treating a Real Pain in the Back

Sciatica is a real pain in the back. This is a medical problem that's primarily connected to the widest and longest nerve fiber within both human being and animal bodies, called the sciatic nerve. This nerve is found in the lower back area that goes straight down from the buttocks to the legs. Its key function is to give and collect electrical signals from your brain to the lower parts of the body, and the opposite way round. The impingement of this nerve fiber resulted from various complications bringing about swelling, irritation, and chronic back pain, is hence called sciatica. Generally, sciatica brings about lumbar pain because of its location in the body. Despite the fact that sciatica pain may not be a health emergency, searching for the ideal sciatica pain relief is a good idea, it's still early.

Sciatic nerve pain is often caused by a variety of vertebrae conditions, such as herniation of disc, disc degeneration, protruding discs, spinal stenosis, accidental injuries, tumors, bone spurs, etcetera. More often than not, sciatica causes pain in the lumbar area that can develop down to the buttocks and the legs. Weakness and a pins and needles or burning sensation of the lower parts can also be felt with this condition. Still, in worst case situations, sciatic nerve pain may turn out to be much more serious conditions, like the Caude Equina Syndrome, wherein the function of the lower extremities is damaged. Because of this, treatment solution must (blank) be employed at an early phase.

Sciatica pain is a type of health condition that can be experienced by all people, in particular those over 50 years of age. The good thing is, this disorder may be able t resolve itself with no treatment at all, provided that it's given the time and ideal conditions to recover. Otherwise, there are various sciatica treatment options now available, from normal medications and sciatic nerve pain relief products to numerous alternative treatments and sciatica exercises.

A typical treatment for sciatica recommended by a lot of medical professionals and orthopedics are the NSAIDs or non-steroidal anti-inflammatory drugs. As the name indicates, these prescription drugs mainly concentrate on decreasing the swelling and discomfort of the afflicted nerve parts. Example NSAIDs given are ibuprofen, paracetamol, COX-2 inhibitors, Motrin, and Celebrex. Oral steroid medicines is likewise prescribed to ease the pain, and also corticosteroid shots, for a more speedily effect. Muscle relaxers can also provide sciatic pain relief by loosening hard and pressured muscles which will make the problem even worse.

Presently, there are tons of products out there that can help with sciatica pain. From ice and heat packs to back supports, chairs to beds, and shoes to lumbar exercise machines, the list simply keeps going. A great product to use for pain relief is the ice and heat pack, that is applied directly onto the affected region. The cold and the heat can help relax the muscles, therefore reducing the pain. For lumbar pain sufferers who sit for extended periods of time, an incredible product to use is the back supports and ergonomic chairs.

Certain exercises, like aerobics, balancing, stabilizing, strengthening, and stretching workouts are also beneficial to sciatic pain. These help keep the core muscles of the body strong and stable, enabling them to better support the spine and overall body weight. As a result of a stronger core, the lesser pain you might feel. On the other hand, most high-impact, extreme, and physically demanding exercises must not be done so as not to aggravate the illness.

Alternative sciatica treatment is also very popular nowadays, considering that it is affordable, reliable, and efficient. Acupuncture, acupressure therapeutic massage, chiropractic adjustments, decompression therapy, therapeutic massage, physical rehabilitation, and yoga exercises are just some of the common alternative sciatica treatment. These help maintain a much healthier back, while reducing costs of numerous products and the negative effects of most medicinal drugs and surgical treatments.

Lower Back Pain, Right Side - 5 Tips For Pain Relief

Lower back pain on right side, does not affect everyone, but at some point in our lives, almost 90% of us will seek attention for pain associated with our backs. And, lower back pain on right side, is among the most common of complaints.

Why lower back pain on right side, and not the left side?

Researchers are not entirely certain why there are more cases of lower back pain on right side, than on the left side, but some suspect that since most of us are right-handed, we tend to exert that side more often, making it more prone to injury. Keep in mind a sharp or stinging pain near the small of the back on either side can indicate a serious kidney problem. It is always best to seek the advice of a back, or lumbar pain, specialist when you are not completely sure what is causing your lower back pain on right side.

Your degree of lower back pain on right side, may not be like hers.

Did you know that two people can both suffer from a herniated disc; one with excruciating pain and the other with no pain at all? Such disparity is even more common among those who suffer from lumbar muscle strains. Researchers in a study in the New England Journal of Medicine determined that people can suffer the same back conditions while experiencing wildly different pain levels.

So why are you suffering and not the other guy?

In most cases, you can blame your lower back pain on right side, on a muscle imbalance along your spine. Years of miss-use and poor posture have allowed our muscles to develop in ways for which they were not designed. Most likely your ancestors were hunters, gatherers, farmers or factory workers. They did not get out of bed, sit in a car to drive to the office, then sit in a chair hunched in front of a computer all day, sit in a car to drive home, sit at the table to eat dinner and sit on the couch to watch TV. See a pattern?

Even when we stand, our posture is usually poor. Once in a while we may try to get in shape, but will work out the wrong muscles, having no idea that we created a muscle imbalance from the lack of proper movement. For those who work out often, chances are they may be working on the wrong muscles to put their backs and spines back in balance. It is likely that the muscles in that side of your back have developed inadequately.

So what can be done to relieve your lower back pain on right side?

1. Look for a muscle balance specialist who can pinpoint which muscles you need to work on in order to build up weak areas. There are some pretty good ones out there so do your homework and you should be fine.


2. Immediate relief can be found with medication, but check with your doctor first. He will probably recommend Tylenol first, then an anti-inflammatory such as Advil, Motrin, Aleve or even aspirin.


3. You can lie in bed, but only for a couple days. More than that and your muscles will begin to atrophy and will create more lower back pain on right side. If you do take some rest, make sure you get up and move around every hour or so, even if it hurts. Movement will help you recover sooner.


4. Ice may be good for a day or two, but only if there is swelling. After the swelling goes down, switch to heat as it will help to increase blood flow to the painful area.


5. Yes, movement is important, but if your lower back pain on right side, is really bad, take a rest every now and then by lying on your back with your feet or knees propped up. Some people like to put their legs on a chair with their back flat on the floor. If you use a laptop, you can still get some work done this way as you rest your back. Do not stay on the floor too long. Be sure to get up and move around. Did we mention that movement is our friend?

Please remember that if you are in doubt as to the cause of your lower back pain on right side, see a specialist so they can rule out any serious problems.

Lower Back Pain Strengthening Exercises

Strengthening Exercises to Make Your Lower Back Pain Quite Bearable

Lower back pain is one of the most common medical conditions among various people in the United States. The pain can range from a mildly compressed spinal nerve to very severe, acute pain resulting from advanced degenerative or misuse of the back. It might not be surprising that treatments, medications, and activities relating to lower back pain in the U.S. amount to well-over a billion dollars in health care costs and other consumer expenditures. Here are a few tips that will not only help to alleviate lower back pain, but also possibly prevent prolonged, more severe and debilitating back conditions.

Initially, recognize the facts that staying active (while avoiding those strenuous activities that will make the condition and the pain even worse) and doing certain exercises over others will ultimately decide whether or not you get that much-needed relief. Be sure to start out slow with your stretches and exercising. Do not even think about going all-out, avant-garde in style; however, on the other side of the spectrum, do not be lazy and think that just a few minutes a day is going to make a big impact. There are many, many different activities you do, although I'd like to mention a couple of them.

The first one starts with you lying flat on your stomach. Now, using your hands, push your upper body upwards where there is a slight arch, or "hill" in your back. Think of it as a pushup, only you are not lifting your whole body off the ground, just the upper part. Slowly and delicately do this. Do not over-exert yourself even slightly.

The second one that is highly recommendable is popularly coined as the "prayer-stretch". "Sitting back" on your knees and heels, as if you were going to talk to a short child, reach horizontally past your head as close to touching the floor as possible. Hold for a good 10-15 seconds and repeat a few times. Visualizing these exercises can be a little difficult; thank goodness for the web. Countless visual images and instructions for a wide range of exercises exist. Just beware: Do Not do anything that you think might further harm your lower (or upper, for that matter) back and make sure to get your information from a more qualified individual or website.

Exercises for Lower Back Pain Relief

Believe it or not, one of the most common causes of lower back pain is slouching. Because so many of us work at desks hunched over our computers for 40 hours a week, it is no surprise that people are reporting lower back pain in record numbers. Often, the cause of the pain proves allusive, possibly because the cause is so simple - we're all slouching!

These simple exercises can be done almost anywhere and will provide immediate relief of back pain associated with poor posture. If you have ever felt the need to stand and arch your back after sitting for an extended period of time, then you understand the concept. The pain in your back is from too much flexion (slouching), so exercises that move it in the opposite direction (extension exercises) are most helpful.

To begin, stand with your feet a shoulder width apart, with your hands on your lower back, fingers pointing downward. Bend backward from your waist as far as you can without bending your knees. Hold for about 5 seconds, then repeat. Doing this exercise occasionally throughout the day will you avoid pain from sitting at your desk.

For the next exercise, you will need to lie on your stomach, on the floor, and slowly rise up on your elbows, arching your back. Keeping your hips on the floor, relax your lower back and hold the position for 30 seconds. Repeat, and keep in mind that your goal should be to eventually be able to hold the position for 5 full minutes.

Otherwise, the best thing you can do to relieve your back pain is heed mom's age-old advice - Stop Slouching!

Cure My Lower Back Ache - Adjust Your Body Positions and Get Rid of Lower Back Ache Once and For All

Lower back ache is the 5th common health problem in the US. Out of ten adults, nine were experiencing lower back pain at some point in their lives. Five out of ten working adults have back pain every year.

If you're also suffering from lower back ache, it is absolutely NORMAL. The cause for lower back ache may be due to an old time injury you made during your childhood or much common mistakes you make every day- Positional dysfunction. Sitting, walking, standing or even sleeping with inaccurate positions for long term can cause back pain.

Let's take sleep for an example. Do you know which position of sleeping is best for your back? The answer is side sleeping. If you're suffering from lower back pain at the moment, side sleep with your knees bent with a pillow under your head and another between your legs is the best position to have your ache cured.

Next example- Sitting. To cure your back ache, sit in chairs with straight backs or low-back support. Try to keep your knees slightly higher than your hips. When driving, move the seat forward and sit straight. This helps you not to lean forward to reach the controls. A small pillow or rolled towel can be placed behind your lower back if you're making long distance driving.

Walking might be an exercise we perform the most daily. Inaccurate walking positions will cause muscle balance and back ache problem in long run. So how should you walk properly? Firstly, your back should be straight as you walk, allowing for its natural curves. You shouldn't be leaning backwards or forwards. A slight forward lean is acceptable on hill climbs. When you walk, your heel should be the first to hit the ground rather than your toes. Shorter steps are always better than longer steps to give a better workout on your joints.

The body positional tips above are used to cure and relieve your low back ache problems. If your ache still lasts after using the tips above, doing muscle balance exercises is the last resort for you before seeing a doctor.

Lower Back Pain

The lower back is the region connecting the upper and lower body, which bears all our weight and because of this reason, it is prone to injuries while lifting, reaching or twisting, if these activities are done carelessly. On the brighter side, lower back pain needs just some basic care, which the individual can see to and relieve the pain in a matter of weeks, in most circumstances. For more chronic cases, where pain is severe and extends to beyond a few weeks, it is advisable to consult a doctor.

Causes of lower back pain

Common cause for lower back pain is over use of the muscles and strain caused through improper bending and stretching which does not support the natural balance of the lower back muscles. Sports injuries, heavy yard work or lifting excessively heavy objects can also strain the lower back. Degeneration through age is another factor, as bones and muscles lose strength with time: the discs between the vertebrae provide less cushioning in old age and a bulging disc or a herniated one pressing on the nerves can result in lower back pain. At times, arthritis, compression fractures caused by osteoporosis (bone loss) illness or a spinal problem since birth can be probable causes too.

Symptoms and diagnosis of lower back pain

Usually, a dull, burning or sharp sensation felt at a singular point or extending over a broader area, coming on slowly or suddenly, with muscles spasms are common symptoms of lower back pain; they can be acute cases-lasting less than 3 months- if properly treated, or be recurrent in nature or even chronic (lasting over 3months). The diagnosis requires a full account of medical history, symptoms and the physical activity of the sufferer before the doctor can commit a serious cause for the lower back pain as X-rays, CT scans and MRIs are limited to cases of broken bones, cancer or an injury requiring surgery. Or, if the patient is considering a lawsuit for worker's compensation for lower back pain being caused due to any practice at the workplace.

Treatment of lower back pain and preventing recurrence.

In most cases of lower back pain, the application of ice for 5 to 15 minutes every few hours for some days is helpful. The patient could alternate with heat therapy, like hot water bottle/heating pad or a hot shower for a longer duration (15-20 minutes) for the next few days. Resting position during lower back pain should be sleeping on the side with a pillow between the knees with a couple of day's bed rest and then returning back to normal routine helps muscles to stay strong with walking being the best exercise for the lower back. Core stabilization exercises can be done gently which improve posture, keep your body's equilibrium at its optimum while lowering chances of injury too. Other safeguards include wearing low-heeled shoes, sleeping on a medium-firm mattress, avoiding lifting heavy objects and watching your weight-especially around the waist as this puts stress on the lower back.

Exercises For Lower Back Pain

Getting active for relief

Sometimes you are advised to take exercises for lower back pain. The primary purpose is to ensure that you have the strength to deal with the different aspects of this condition. This is a treatment method that does not involve medicine and therefore you do not have to worry about allergies and reactions. These routines are specifically determined in an effort to improve the general strength and flexibility of the body. Here are a few tips that you can take with you:

1. Do not overwork the body. This is to ensure that you are not causing even more damage by your activities. Normally the people that face this condition are in their pensionable years. It is therefore imperative that they do not over strain the body or else they could face a very painful recovery position.


2. Ensure that you follow the instructions diligently. These routines are written by people that have studied the subject extensively. They know the requirements and the dangers. Therefore it would be very foolish indeed to ignore their instructions or the assistance that they offer to the patient. You should avoid this mistake whenever possible or else you will be placed in a difficult situation.


3. If you are unsure then it is a good idea to request professional help. These are people that can help you with the exercises for lower back pain. You may not even have to pay for them if your insurance policy has a regime for that sort of thing. However they can make sure that there are no unfortunate accidents in the routine.


4. Make sure that your posture is up to scratch. This is so important to grasp very early on in your career. The way that you sit and walk will have an impact on your ability to command the types of health outcomes that we all dream of. You should make sure that this aspect of your life is sorted.


5. Do not take exercises that are not part of the regime. This is very important because the routine is meant for a particular purpose. It serves no benefit if you decide to muddy the waters with different routines that are not part of the program. In fact you could end up seriously injuring the body just because you have failed to follow the instructions.


6. Plenty of rest is required during the interval. This is the balance that you need between the work that you are doing and the necessary rest that you must take with you. It is up to you to ensure that this process is taken into consideration and that you enjoy the very best of the exercises for lower back pain. It does not have to be a chore to do this sort of thing.


7. Ensure that you have a balanced diet. Be consistent in the work that you do. These are tenets that will ensure that your outcomes are positive. That way you can recover from the condition.

Common Causes Of Lower Back Pain

For many adults lower back pain is a common occurrence. In fact lower back pain is one of the leading causes of adults seeking medical treatment from a doctor, clinic or emergency room. But in the vast majority of cases, back pain does not necessarily indicate a more serious issue -- it is only an occasional nuisance. But, of course, it can still be very painful and render the individual practically useless for several days or possibly even weeks.

Sometimes however, lower back pain can be a symptom of another, more serious medical problem. For example, kidney problems can result in severe lower back pain, and there are other medical conditions that can also produce soreness in the lower back area.

But for the most part lower back pain is simply caused by strain placed on the muscles supporting the spine. The fact is, the muscles of the lower back support most of the weight of an adult human's body. The heavier the body, the greater the stress that is placed upon lower back muscles, and the more likely it is an individual can develop occasional soreness in the lower back. Weak or undeveloped stomach muscles may also contribute to back pain, as the muscles in the abdomen also help support the spine. Strengthening the abdominal muscles can help prevent lower back pain in some cases, or at least, make it far less frequent.

Lower back pain that persists for 90 days or more is usually considered chronic. But any time an individual has back pain for longer than three or four days, they should see a doctor for a diagnosis of the problem. Additionally, if the back pain is severe or if there is also pain down the side of the leg, it is important to see your doctor immediately, as this can be a symptom of sciatica. Sciatica is not usually a dangerous condition, but it can be very painful as it involves pressure on the sciatic nerves in the back, hip and leg.

The tricky thing about many a lower back problems is that they are often difficult to diagnose. Your doctor may prescribe a series of tests in order to rule out any type of kidney problem or other medical cause unrelated to the back muscles themselves. Doctors also sometimes prescribe MRI tests to look for a herniated disk or other problem of the spine.

But in the overwhelming majority of cases the cause of lower back pain is entirely down to strain on the lower back muscles. Stress is also believed to play a role in lower back pain, as chronic stress can cause the muscles in the body to contract, resulting in decreased blood circulation to muscle tissues. This decreased circulation in muscle tissues is a leading cause of back pain.

If your doctor determines that you have a herniated disk, in most cases the disk will slide back into its proper place on its own. But in the meantime, you will need to get plenty of rest, and as much as possible, reduce all strain to the back. Staying in bed is often prescribed. In rare cases, or as a last resort to control chronic disc related pain, doctors may recommend surgery. However, using pain relievers, and getting plenty of bed rest is usually enough to allow lower back pain to subside on its own.

Back Pain Relief - Lower Back Pain Exercises For Natural Relief

According to the Center of Disease Control (CDC) we have an eighty percent chance of developing a back problem in our lifetime. Each year the United States will have $34 billion in back pain treatment expense representing a huge slice of all medical reimbursements. Chronic back problems not only seriously affect your wallet they also drain you physically and mentally.

Did you know studies have shown your state of mind has a direct relationship to how much suffering you experience from back pain? Negative emotional perceptions may not change your spine physically but they can increase the pain of preexisting back problems.

Many factors like high stress or negative thoughts can influence pain and potentially alter the body physically. It is important to reduce the feelings and perception of pain. A National Institute of Health Study revealed yoga is a better therapy for overcoming depression and pain from chronic back problems when compared to conventional treatment.

There are a lot of physical therapists and rehabilitation professionals currently prescribing yoga poses and stretches for back pain therapy. Meditation combined with these exercises can also help reduce feelings of pain.

Your back needs a program for your shoulder, upper and lower spine muscles that includes a primary goal of flexibility and strength. To improve your posture and strengthen the back a good series of abdominal stretches is recommended. Always consult a physician prior to any physical activity.

For quality results yoga will require a proper breathing method to encourage circulation and help relax the body. Do not hold your breath but rather inhale deeply through the nose and exhale freely via the mouth.

Yoga is primarily a method to relieve tension in stressed out muscles by performing gentle stretching and relaxing poses. The poses are usually held for several seconds to several minutes and cause some muscles to tighten while others simply stretch. Each flexible pose will promote relaxation of stiff muscles and joints.

Here are three entry level yoga poses you can do to help promote stronger more flexible back muscles; "Cat," "Cobra," and "Knee to Chest." While holding a pose you should not have sensations of tingling pain or numbness. Simply exit out of a position if this occurs. Be sure to alter any yoga series for your own individual comfort.

Lower Back Pain While Sitting Down - Some Tips

Lower back pain is something chronic in nature and it at times becomes completely difficult to get rid of it permanently. Though this is chronic in nature, this chronic characteristic can be brought down to rest if you give up the habit of sitting down for long hours. Lots of people think that sitting gives comfort which is in fact true in some way.

But there are not lots of people who are aware of the kind of back problems one could go through if this seating is done on an ongoing or continuous business. We would, in this article, look at some of the tips to get rid of this problem.

It is very normal to sit down on the floor but it becomes kind of a problem if you do not sit on the floor with a help of a back support. Sitting without a back support will tend to curve your back and that would cause lot of problems or pain when you try to stand erect or do some stretching exercises. It is always better that, when you are sitting on a floor, you rest your back against the wall. The wall will give your back support and will ensure less strain to that part of your body.

Do some massages and relaxation exercises. Ask someone to massage your back if you feel slight discomfort or pain in that region. Try to take adequate amount of sleep and never miss out on the opportunity to lie down on the floor whenever you get it.

Another way to get rid of this problem is to avoid sitting on the floor as much as possible. If there is a need to sit, then you must go for the couch or the chair rather than sitting on the floor because the couch or chair will have a back rest which will give some support to your back.

Lower Back Pain Relief - A Little Known Exercise That Works Wonders

I have had surgery on my back for disc damage which provided lower back pain relief. The damage was basically caused by use and abuse. The whole process has turned me into a person like a reformed smoker! I know how simple it is (now!) to look after my back and the fine line that exists between avoiding surgery and needing surgery. For example, I very rarely bend over to pick up things off the ground I always squat - it has become a habit.

We will talk about four sets of muscles:

- Traversus abdominus muscles that are deep muscles at the base of your back.

- Rectus abdominus muscles or "the Six Pack" or "Washboard Abs" that are surface muscles.

- Erector Spinae muscles that run longitudinally down each side of your spine.

- Gluteus maximus is the largest of the gluteal muscles (Butt or Bum muscles).

I believe I was very fortunate with the rehabilitation I had and the great physiotherapist who looked after me. At the time I misunderstood the value of light resistive exercise and the importance of isolating muscle blocks to provide lower back pain relief. The exercise I will show you is very simple indeed but not easy to do - it is very specific. This is because it involves flexing the little known Traversus abdominus muscles that are deep muscles. In contrast to the well known Rectus abdominus muscles or "the Six Pack" or "Washboard Abs" that are surface muscles.

This exercise requires some learning and it falls in the basket of less is better. But the results I have had from using it regularly have been amazing.

Jay, my physiotherapist, introduced me to one of the pieces of apparatus designed by Joseph Pilates called the "Reformer" using pre-tensioned springs on a moving platform. Pilates developed an exercising philosophy that involves resistive activity and the isolation of muscle blocks for rehabilitation and improved stability. Going through this course using the Reformer educated me to the fact that weights and dumbbells are not the only methods to give us lower back pain relief and to increase muscle tone.

I don't know what we could call this exercise - perhaps the Tummy Button or Tummy Button Flex! Maybe we could call it the Umbilicus exercise (the scientific name for the tummy button).

The Exercise Routine.

Standing in a normal position place the index finger of which ever hand you feel is best in your tummy button. OK this sounds a bit weird but is only to teach you by touch which muscles to flex and by how much. Once you learn the process you can do the exercise sitting. Now the first thing to do is relax your stomach muscles -with your finger still in place.

Now pull in and hold your lower stomach musclesto a position that is easy to hold. Your stomach should move in about 3-5 cm (1-2inches) from the relaxed state, that's all. Imagine you have a string from behind you that is attached to your tummy button and the string is pulled so that your tummy button moves in about 3-5 cms (1-2 inches).

Now we come to the exercise. I have to emphasize that doing this as described is vital i.e. very important to getting the most from this activity. It took me a two or three days before I could do it consistently without using my finger.

It's just one of those things where you develop a knack of how to do it.

With your stomach muscles "in" and your finger in place we need to move our tummy button further in just a small amount more, say 1.5 - 2.0 cms (1/2 - 3/4 inch), and then let it out only by the same amount. Your finger is only used to "feel" or help localize the movement (sort of coordinate things) but do not to push with the finger.

By now you will have guessed that the exercise involves moving your tummy button in and out this small amount with your finger as the "sensor". It is important that the movement is restricted to the distance mentioned because in doing so you are isolating these deep muscles that will support the back properly. Once you have got the hang of this small muscle movement and you can do it on a consistent basis, you won't need your finger and you will find that you can do it sitting down as long as your back is straight but relaxed.

Do this exercise 10 times (in-out is one time) and have a breather, then do another 10, if you are doing it correctly you will notice which muscles in your lower back you are exercising! You will know that you have been working some muscles because you will get a "warmed up muscle" feeling. These muscles are the ones that support your back and provide you with lower back pain relief.

I suggest at the start do 3 sets of 10 reps. Depending on the state of these muscles, you may have to lower the number of reps. You may find that you have difficulty keeping a regular rate when you start, this is natural as the muscles you are exercising are being specifically worked for the first time and may get tired quickly so coordination may become difficult..

Doing this exercise regularly, at your desk at work, waiting for the bus, watching television etc., will be very good for your lower back pain relief and support.

A Tip.

In the future when you pick up something heavy from a low level or the floor - you will already know not to use your back like a crane, but to keep your back in a fixed posture and flex your leg muscles!! - Here is some advice: Don't push your stomach muscles out (flex your abs) when you lift as most people tend to do, but instead when you lift, just pull your tummy button in like you do in the exercise above and this will help stabilize your back putting less strain on it.

Another Tip.

If you have to stand for long periods of time then practice the following:

Standing tall relax your shoulders - this may give you the feeling that you have "shrugged" your shoulders, that is, stooped a bit, but if you look in a mirror you haven't.

Now completely relax your Gluteus muscles (Butt or Bum muscles) and this will tend to relax your Erector Spinae muscles that run longitudinally down your back.

You see standing "normally" without relaxing shoulder or your "glute" muscles tends to tension the Erector spinae muscles which will provide upright support but unfortunately will also tend to compress the spine making lower back pain relief impossible and this is not good!

I have found this exercise to be by far the most effective for stabilizing my back. Don't let it's simplicity fool you, the muscles you are exercising are very powerful and are the best for true back support. So it is my hope exercising these muscles is as beneficial for your back as it has been for mine.

Can You Cure Your Lower Back Pain With Abdominal Exercise?

Why do so many people with lower back pain do endless abdominal exercises? From sit ups to crunches, you may have done literally thousands of these yet your lower back pain remains - and no six pack!

If these exercises are used often, why do they not cure your low back pain as well as they should?

Are you doing your exercises correctly? Should you change the type of exercise? Buy another machine you see on TV - you know the latest and best way to do abdominal exercises.

Yes you see them everywhere, you have tried many machines, changed the style and still no dramatic changes.

The answer to your problems is actually simpler than you realize.

Do you want abdominal exercise to change your lower back pain, or to just improve overall structural stability - and definitively if you want a six pack. You need to do the following:

Firstly you need to stretch the muscles that work opposite to your abdominals. Why? If they are too tight then your abdominal will be weaker. Just like a see-saw - one side goes up and the other down. So, if one muscle is too tight, the opposite will be too weak. If you are trying to change your abdominals then you need to stretch both the lower back muscles (erector spinae) and the hip flexor muscles.

Secondly, if you want to change the strength of the abdominal muscles you must improve their nerve and blood supply. Fail to do this and you can do thousands of sit-ups, crunches etc and still take forever to change the muscle strength.

If the nerve or blood supply is compromised, the abdominal muscles will lose power and strength. Abdominal exercises will then fail to change the muscle. This change in nerve and blood supply can come from various structural changes in the lower back or pelvis. It can also happen from chronic abdominal weakness and the supply changes because of habit. The nerve and blood supply to the abdominals can be stimulated with various reflexes; one is on the inside of the thigh. If you rub your inner thigh and it is tender compared to rubbing elsewhere. Then chances are the nerve supply at least is lower than it should be.

The low back and pelvis can be corrected using simple stretches and joint mobility methods to re-balance the pelvis and lower back. Lower back pain is commonly caused by both weaker abdominal muscles combined with minor joint disruption in the area.

Either way, both situations can be changed and then the abdominals will strengthen easily and quickly if you stretch the opposite functioning muscles and improve blood and nerve supply. Lower back pain is easily corrected if you target the right mechanisms that create it. Weakened abdominals is one of most common causes of low back pain, especially chronic lower back pain.

Back Stretching Exercises - Make This Pain Go Away!

Back pain can be one of the most painful and uncomfortable feelings we lug around with us every day. Does this sound familiar? Back pain is an ailment that should be taken very seriously. A great deal of times, back pain is the starting symptom to a much more serious injury. Therefore, we want to make sure we are performing back stretching exercises to see if we can work it our ourselves, or it might just be time for a visit to the doctor.

When performing back stretching exercises, be careful not to over exert yourself or to put to much of a workload on yourself. You can cause more damage than good and you may in fact be stuck on the floor not able to get up from the exercises I am recommending for you. At any rate, just start slowly and work yourself into a nice steady, but controlled routine.

Here are a few exercises you can begin with:

1. Lie on the floor, back facing down, knees bent upwards, feet flat on the floor.
2. Grab the back side of your thighs and pull your legs towards you until a comfortable stretch is achieved.
3. Hold this pose for approximately 10 to 15 seconds and slowly return to starting position.
4. Repeat this exercise for 15 repetitions

Next, I would try this one:

1. Lie on the floor, back facing down, knees bent upwards, feet flat on the floor.
2. Push the small of your back down and into the floor by tightening your lower abs
3. Hold this pose for approximately 10 to 15 seconds and slowly return to starting position.
4. Repeat this exercise for 15 repetitions

While these are a few basic back stretching exercises that you can try, there are many more out there to be found. Feel free to find others that work and are comfortable for you. Properly stretching your back and removing the pain you are encountering can be wonderful. If you are serious about your health, don't procrastinate any longer!

Got Back Pain? - Check Out These 4 Lower Back Exercises For Relief

Your lower back is one of the most aggravating spots on the body to get pain. Nevertheless when cared for in the correct way your low back pain will go away for good. This is where lower back exercises come to the rescue. If performed on a regular basis these exercises will not only get rid of back problems but they will also prevent them form returning.

The further bonus of back exercises is that they help to strengthen the whole body. If your back injury is fresh you should start out with lower back stretches and work your way up to the back strengthening exercises we outline below.

Remember to consult your doctor ahead of attempting these or any other exercises for lower back pain.

Just some quick reminders before you get cracking:- put on comfortable attire that you can bend and stretch in without restriction; warm up your core muscles, this is very important; if you get sharp painful sensation at any point in time STOP IMMEDIATELY; keep abdominal muscles tight throughout the workout.

Now that we have that out of the way let us jump right into these back pain exercises:

Back Extensions: Start off by lying down on the floor on your tummy, with your arms by your sides. Following that, lift your shoulder blades and head off the floor. Go up as high as is comfortable for you. Maintain this position for around 5-10 seconds, breathing normally, and then carefully lower the shoulders and head back to the floor. Never tense up your shoulder muscles. Do 5-10 reps.

Back Hyper-extensions: Lay down on your tummy. Then lift your head, left arm and right leg off the floor, as high as you can go comfortably. Keep pose for 5-10 seconds, and come back to beginning position. Repeat the exercise with the opposite arm and leg. Breathe normally for the entire routine. Complete 5-10 reps.

Pelvic Lifts: Begin by just lying down with your back on the floor. Bend knees and keep feet flat on the floor. Contract the abdominal muscles and raise your hip off the floor a few inches, in a curling motion, without raising your buttocks off the ground. Keep the position for about 5-10 seconds, after which you can slowly lower hips back to the ground. Do not forget to breathe normally while keeping the pose. Do 5-10 reps.

Knee Ups: Start out by lying down flat on your back on the floor or any steady surface. Bring up your right knee up to your chest, hold the knee with both your hands, and draw it towards your chest slowly, while holding the left leg in a straight line. Maintain this position for 30 seconds, then let go the leg. Repeat with the left leg. Perform 5-10 repetitions per leg.

Get Your Lower Back in Shape With the Right Treatment

Before getting to know about lower back pain treatment, it is important to know what the lower back is made up of. The lower back also known as the lumbar region is made up of five lumbar vertebrae, which supports the weight of the upper body. This explains why it is an area that can be easily affected when right care is not taken.

Causes And Treatments

There are various reasons that could hinder the proper functioning of your spine. Your spine could be affected due to mechanical problems, injuries, acquired conditions and diseases, infections and tumors.

The degree of pain varies from person to person and situation to situation. Understanding the type, location, and severity of your backache makes it easier to know cause and hence the treatment that needs to be used. Although in most cases the pain goes away within a few days, there are also occasions that require a more extensive medical examination followed by an appropriate treatment. Lower back pain treatments are available to counteract each of these conditions.

A normal backache is usually treated without surgery. However, lower back pain treatment may include medication, exercises and sometimes bed rest for a day or two. Medication included over-the-counter analgesics, anticonvulsants, some antidepressants. Exercise is considered one of the best options for speedy recovery from a hurting back. It helps strengthen the back and abdominal muscles. Some therapists use core stabilization, a bunch of exercises that enables the muscles of your trunk to keep your spine and body stable. These exercises not only enhance posture, balance, strength, and coordinated movement of the body, but also help to protect the body from injury.

Stay Active Stay Pain Free

Studies indicate that those who continue with their activities in spite of their backache showed signs of improvement sooner than those who stayed in bed. There is also another belief that bed rest may worsen the condition, hence it is always good to resume normal activities as soon as possible for a normal pain.

Surgery is the last option only when non-surgical methods have been unsuccessful in back pain treatment. Most surgeries are performed to treat spinal stenosis, a spinal fracture caused by an injury, a spinal infection such as ostemyelitis or an abscess, a spinal tumor or herniated discs. Here it is important to note that in most cases herniated discs can be treated without surgery.

Strengthen Lower Back

If you experience chronic back pain or injury or just have a weak back then it's time to start strengthening your back muscles.

Back pain is usually the cause of weak muscles, and this is most common in the lower back. The muscles that you need to concentrate on strengthening are your core muscles.

Your core muscles are very important for the support and stability of your spine. These muscles include the abdomen, back muscles and buttocks. By strengthening these core muscles you greatly reduce the risk of back injury and in most cases can eliminate back pain all together.

Lower Back Exercises

The Plank: Lie on your stomach, place elbows and forearms on the floor and support your self in a push up like position while balancing on your toes. Hold this pose while tightening your abs.

Wall Squat: Stand with you back against a wall with your feet about a foot or two away from the wall. Slide down into a 90 degree angle and hold this pose.

The Bridge: Lay on your back with your knees bent. Tighten your abs and raise your buttocks off the floor until your body is in a straight line. Hold this pose while keeping your abs tight.

Leg Lifts: Lie on your back with your legs straight. Slowly lift your legs off the floor about a foot or two and then hold while tightening your abs. Slowly lower your legs back down.

Side Plank: Lie on your side and place your elbow and forearm on the floor. Tighten your abs and hold your body up in a straight line. This is just like the plank except on your side.

There are many more exercises that you can do, but these are some of the best and most popular for strengthening your lower back and core muscles.