Lower Back pain Exercises by Strengthening Back Muscles
Based on data of WHO (World Health Organization), four of five adults experience lower back pain symptoms, at least once in his life.
To avoid the symptoms, here are lower back pain exercises by strengthening back muscles:
1. Pelvic Tilt
1) Sleep on your back with knees bent and feet flat on the floor.
2) Press the back down by using lower abdominal muscle strength.
3) Hold for a count of 10.
4) Restore to initial position and repeat 10 times.
2. Pelvic Lift
1) Sleep on your back with knees bent and feet flat on the floor.
2) Press your legs down followed by lifting bottom upwards slowly.
3) Hold for a count of 10.
4) Return to starting position and repeat the movement 10 times.
3. Hip Rolls
1) Sleep on your back with your knees bent and feet in the direction of the floor.
2) Turn your head left and laterally relaxed position and move both knees down toward to right to the floor by trunk rotation.
3) Hold for a count of 5.
4) Return to the initial position.
5) Turn right and head laterally relaxed position and then move the left knee down toward the floor.
6) Hold for a count of 5.
7) Repeat 10 times.
4. Cat and Camel
1) Position crawling up on hands and both knees.
2) Move back to the fore until the maximum like an angry cat
3) Hold for a count of 5.
4) Pull your stomach down to floor backs away.
5) Hold for a count of 5.
6) Back to the initial position.
7) Repeat this movement 10 times.
5. Hip Extension
1) Position your knees and crawl to your feet as the pillar.
2) Lift your right leg straight away from your body, try the hip, back up straight.
3) Hold for a count of 5.
4) Return to the initial position.
5) Repeat the above exercise by lifting your left leg.
6) Repeat 10 times count.
6. Prone Extension
1) Sleeping on your stomach (lying flat on stomach).
2) Push up your hand to elbow in a straight condition and your hip still against the floor, keep your legs straight.
3) Hold for a count of 5.
4) Repeat this movement 10 times.
The habits of wrong body position become one of the many causes of back pain. For example, watching television and sleeping, cooking stove with a very low position, not lifting the footstool, or sitting too long. So, before doing lower back pain exercises or getting therapy, the good habits of body position should be done.
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December 14th, 2009 at 1:02 pm
I always wonder about stuff like this in the gym.. I have great form and I always pay extreme attention to all the exercises to make sure that (to the best of my knowledge) i am doing them to get the best final results.. im always scared though that if i drop my weight a bit that i wont be able to eventually get my weight high and or get bigger (since my body wont think the weight is to much and not seeing a need to grow??)