Fun And Very Effective Exercises For Lower Back Pain

The detailed descriptions of the exercises for lower back pain on this page will help with most issues you have concerning your back. Everything from preventing to eliminating all different types of back pain.

The lower back exercises that will be discussed have to do with back pain and posture. Everything you do each day of your life involves your back.

When you sit or stand, if you are lifting anything and even when you lie down.

When you suffer from any type of back injury, even if it seems like it is no big deal at the time, can cause long-term, disability, and even no longer being able to work.

The exercises for lower back pain listed on this page is geared to help you improve your posture and in turn relieve your back pain.

Hopefully then taking care of your back pain once and for all.

Your back is a very critical part of your body and is unique in how it must be treated. Specific lower back exercises should be included in your over all health and fitness lifestyle all the time.

"What You Need To Know About Exercises For Lower Back Pain In General"

In order to reverse and eliminate back pain, a weak back and posture issues you must be able to recognize the problems that are causing it. If you are involved in repetitive actions that may be adding undue stress to your back you must make the changes needed in order to diminish this stress.

Specific types of exercise that you can do in the gym or at home in some cases can help your posture directly and get rid of the issues that are causing your back pain.

Certain exercises for lower back pain can help reduce the back pain you feel and any discomfort you suffer from on a daily basis. They can also help protect against new or additional problems from occurring in the future.

Before getting to the exercises you need to realize one important fact…good posture is very important. Bad posture is one of the leading reasons for back pain and it can lead to various types of injury.

Some of the more common symptoms of bad posture include limited range of motion, weak muscles, a numb or tingling feeling in various parts of your body.

A Few Reasons For Back Pain Or A Weak Back:

  • Not using specific exercises for lower back pain in your fitness routine;
  • Using poor form or lifting technique when exercising;
  • Poor body mechanics;
  • Dangerous or under-researched programs for back exercises;
  • No knowledge of how to counteract habits that cause back pain;
  • Staying in a seated or standing position for long periods;
  • Imbalances in muscle groups;
  • Poor flexibility in both major muscle groups and individual muscles;
  • Stress;
  • Bad work routines.

Some Advantages Of Having Better Than Average Posture:

  • You will be able to breath more efficiently during all activities;
  • You body will be able to move as it was meant to;
  • You will have less of a chance of getting injured;
  • You will be able to involve more muscle fibres in all strength activities;
  • If you are involved in sports…you will get much better!

"Exercises For Lower Back Pain
And Other Back Problems"

Arm & Neck Rotations:

Exercises for lower back pain such as this will help to increase the range of motion of both your neck and shoulders, plus promote a balanced head position and reduce the incidence of neck pain and injuries.

To begin this exercise you will need a Swiss ball or what's more commonly known as an exercise ball. Begin by sitting on the floor with your knees bent so that your feet are flat.

exercise for lower back pain

Place your right hand on the top of the Swiss ball and your left hand on the floor. Make sure to keep your back straight.

Slowly rotate your right arm backward and downward while at the same time looking over your left shoulder.

Keep your hand securely on the ball at all times.

When you get your hand as back and as far down as you possibly can, while keeping your back straight, rotate forward to the beginning position. Once you’ve completed all of the reps for your right arm, switch to the opposite side and repeat the exercise.

Back Arch:

If you have rounded or forward positioned shoulders, lower back exercises such as this will help to open tight chest muscles to reduce it. Lower back exercises such as this will also help to increase the range of motion in your shoulders and reduce the incidence of injury to your lower back.

For this exercise as well, you'll need an exercise ball.

Start the exercise by sitting on the ball just as if you were sitting on a chair. Slowly March your feet forward and lower your buttocks to the ground and place your hands behind your head. Then slowly push with your feet rolling backwards over the ball.

When you feel comfortable and balanced, stretch your arms over your head and roll back. Continue the process for the required number of reps.

Arm Lifts:

With exercises for lower back pain like this one you will find that the stability of your shoulder joints will be much improved. This exercise will also help strengthen the upper part of your back muscles including your trapezius muscles. 

For this exercise you will need an exercise ball.

Kneel over the ball and rest your abdominal muscles against it. Tuck your hips tight into the ball as well.

Let your arms hang down to the sides, palms facing inward. Lift one arm forward (your thumb should point up) parallel the floor.

Slowly lower your hand to the starting position and repeat until you have finished the required number of reps. Then switch into the other side. You can use a small dumbbell if you need additional resistance.

Swiss Ball Posterior / Anterior Rolls:

Exercises for lower back pain like this one will increase your flexibility, strengthen and lengthen muscles in your back and hips. It will also help to reduce the incidence of lower back injury.

Sit on the exercise ball in a neutral posture position. Slowly roll your hips forward by rotating your pelvis into a flat-back position. Then return your body back to the neutral posture. At this point slowly roll your hips backwards by rotating your pelvis into a low-back arching position.

Then once again, roll your body forward and back into the neutral posture. This is one rep. Repeat the exercise until all the required reps are finished.

Swiss Ball Relaxation:

Once again, this exercise uses the exercise ball. It helps to increase the range of motion of your entire back, promotes state of relaxation for the discs of the spine, and decreases in pronounced inner curvature of the lower back.

Lie over the exercise ball with your toes on the ground. Slowly roll yourself onto your hands and hold. Then slowly roll back on your toes and hold.

Swiss Ball Leg Rolls:

This exercise will help to lengthen and increase the range of motion of the hips, promotes postural symmetry and helps to reduce the incidence of back injury.

To start this exercise, lie on the ground with the exercise ball under your heels with your legs straight. Slowly roll the ball with your heels to the right and at the same time turn your head to look left.

Slowly roll your legs back to the top position then repeat the on the opposite side. Continue doing this until all the required reps are finished.

Swiss Ball Leg Lifts:

Exercises for lower back pain like this one will help to strengthen your hamstrings, promote spinal stability and develop the gluteal muscles to improve your posture.

Lie over the top of the exercise ball with your forearms on the floor, the palms of your hands should face one another, and your legs should be extended out towards the floor.

Squeeze your buttock muscles and lift your legs up parallel to the floor. Lower to the starting position and repeat.

Back Floor Press:

This back exercise helps to strengthen the rectus abdominis, which provides an excellent foundation for core stability. It also discourages hip rotation, develops torso strength, which helps improve posture, and pulls both hips evenly to the floor.

To perform this back exercise, lie with your back flat on the floor and your legs on top of the exercise ball under your knees. Pull your abdominal muscles inward and towards the floor.

Hold this position for approximately three to five seconds. Be careful not the arch your lower back.

When you first start performing this exercise, place your hands at the sides of your body.

As you progress and begin to feel more comfortable, perform these exercises for lower back pain with either your arms outstretched to the sides of your body with your palms up.

Or you can bend your arms so they form right angles to the body with your palms up.

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