Avoid Future Lower Back Pain By Doing These Exercises Today…

Lower Back Pain

Lower back pain is one of the leading debilitating conditions suffered by Australians young and old.

It has caused many people to miss work days and has made life difficult for those who are afflicted with it.

In 2007 alone the Australian government spent AUS$6.1 Billion for the treatment of lower back pain and other forms of chronic pain.

Lower back pain can be caused by injuries from sport, work or at home.

It could also be caused by degenerative disease or a weakening of the muscle tissues. Age, heredity, occupation and lifestyle are factors that cause lower back pain.

As debilitating as lower back pain can be, the worst thing you can do is to remain inactive.

Physical activity such as exercise can help alleviate lower back pain.

Depending on the extent and type of lower back pain, your doctor would almost always recommend exercise. But check with your doctor before starting any exercise program.

Here are the 5 best exercises for lower back pain…

1. Partial Crunches

Lie on your back with your knees bent at a 90 degree angle. Place your hands behind your head but do not clasp your fingers together. Tilt your pelvis toward your torso and keep your lower back flat on the floor.

Slowly raise your shoulders off the floor without pulling on your head. Hold the top position for a count of “one” then return to starting position:

Routine: 2 sets x 10 reps

2. Wall Squat

Stand with your back braced against the wall. Bend your knees and slowly descend until the tops of your thighs are slightly above parallel to the floor. Your knees must be in line with your feet. Place your hands on your knees for better stability.

Hold the position for a count of 20 then slowly squat up to starting position.

Routine: 1 set of 20 seconds

3. Bird Dog

Lie on your hands and knees; your hands must be directly under your shoulders and your knees in line with your hips. Simultaneously raise your right arm and left leg up and off the floor. Keep them fully straightened out.

Bring your right elbow in toward your left knee then return to starting position. Repeat with your left arm and right leg.

Routine: 2 sets x 10 reps

4. Single Leg Raise

Lie on your back with knees bent at a 90 degree angle. Raise your right knee toward your chest then straighten your leg out to an angle of 45 degrees. Slowly lower your right leg to a height just before it touches the floor then return back to its 45 degree angle.

Once you’ve completed the targeted number of reps for the right leg, switch and work on the left leg.

Routine: 2 sets x 10 reps

5. Plank

Lie on your elbows with your legs fully straightened out. Make sure your elbows are directly under your shoulders and that your hips are in line with your upper back.

Keep your legs close together and push your feet on the floor for greater stability. Hold the position for 10 seconds. One rep is equivalent to a 10 second hold.

Routine: 2 sets x 5 reps

To address lower back pain you must work on building strength, mobility and stability in your hips, legs, glutes, hamstrings and your core section.

These muscles help absorb pressure and compression forces on your lower back.

Do these exercises at least 3-4 times a week to produce results. If the exercises are becoming easy, add more sets or reps.