Seven Quick and Easy Miracle Low Back Pain Exercises

Do you suffer from low back pain? Does it sap your strength and bring your energy down? Do you want a life without constant niggling pain, or maybe you want a speedy recovery from back surgery? This article gives you seven proven low back pain exercises that you can do anywhere with little time or effort.

Hamstring Stretch:

Lie on your back with your legs bent and your feet flat on the floor. Hold one thigh behind the knee. Stretch out the knee until you feel a stretch in the back of the thigh. Hold for 20 seconds, relax and repeat 5 times on each side.

Pelvic Tilt:

Start with the same position as the Hamstring Stretch. Gently tighten your abdominal muscles so that the lower back presses into the floor. Hold for 5 seconds, relax and repeat for 2 sets of 10. You can alternatively start with just 3, and build up to the sets of 10.

Partial Curl:

The above exercise can be built on. With your lower back pressed into the floor tuck your chin to your chest stretch your arms out and curl your upper body forward until your shoulders are raised from the floor. It's important to breath out as you come up. Hold for 3 seconds and repeat 10 times, building up to 3 sets of 10. You can give yourself an extra challenge by doing the Partial Curl with your hands clasped behind your head, and your elbows out to the side.

Straight Leg Raises:

Lie on your back with one leg bend at the knee, and the other straight out in front. It's important to stabilise the lower back by tightening the abdominal muscles. Slowly raise the straight leg up 6 to 12 inches, hold for between 1 and 5 seconds, then lower the leg slowly. Repeat 10 times on each side.

Straight Leg Raises (Prone Position):

Lie on your stomach with the legs straight out behind. Clench the buttock muscles and then lift one leg up with a straight knee about 4 to 8 inches. Hold for 5 seconds then lower your leg and relax. Build up to 3 sets of 10 on each side.

Cat Stretch:

This stretch is done with the hands and knees on the floor. Hands under the shoulders and knees under the hips. Imagine you are doing an impression of a dog, or a table. Drop your head down, tuck your hips under and raise the middle of your back as high as you can, creating an even curve in the spine. Hold for 5 seconds and repeat 10 times.

Camel Stretch:

Start with the same position as the Cat Stretch. This time raise you head and your hips and allow the stomach to fall to the floor. Hold for 5 seconds and repeat 10 times.

A life without pain is possible and these low back pain exercises will help you get there. Almost immediately you'll start to feel the benefit. Spend a little time each day going through them and very soon you'll wake up in the morning energised and healthy with no annoying back pain.

But that's not all.

Low back pain exercises can also be used if you are recovering from major surgery, but please! If you've had back surgery, have anything serious like a herniated disk, are in great pain, or get increased pain from doing these exercises then consult your Doctor or Health Care Professional.