3 Best Exercises For Low Back Pain

Standing hamstring stretch: Place the heel of your injured leg on a stool about 15 inches high. 2. Keeping leg straight, pull the leg towards you as much as possible without twisting, until you feel a stretch. Traditional sit-ups and even crunches are now regarded as two of the worst exercises for those who suffer from low back pain. If you feel pain doing the exercises below, shorten the range of motion or perform the moves more slowly.

The results of this study illustrate that clinical and therapeutic effects of core stabilization exercise program over the period of six weeks are more effective in terms of reduction in pain, compared to routine physical therapy exercise for similar duration.

People with lower back pain specifically may benefit from stretching the hamstring muscles (this expands pelvic motion, reducing lower back stress) trying poses like a forward bend, standing bent over and holding the calves, or the classic downward-facing dog.

Jackson and Brown propose the following reasons to prescribe exercise for back pain: 1) to decrease pain, 2) to strengthen muscles, 3) to decrease mechanical stress to spinal structures, 4) to improve fitness level, 5) to prevent injury, 6) to stabilize hypermobile segments, 7) to improve posture, and 8) to improve mobility.

Muscles such as the Rectus Abdominis (6 pack muscle), Erector Spinae (the ones that makes your back feel tight), and the External Obliques are movers of the spine, not primary stabilizers. The exercises work by stretching out muscles that are normally tight when you have lower back pain and strengthening muscles which tend to be weak.

The exercises feel like real exercise. This common yoga posture gently stretches the muscles of the low back, which are likely contracted if you're in pain. How to: Lie flat on your back with your arms and legs up in the air, knees bent and arms straight. Lie on your back while bending your knees and feet flat on the floor.

Home-based video-game exercises can reduce chronic low back pain in older people by 27 percent, which is comparable to benefits gained under programs supervised by a physiotherapist, new research has found. Bend into your knees as you fold your chest over your legs and bring your hands to the ground.

How to: Get into a side plank on your forearm and knees so that your shoulder is directly over your elbow and your knees are low back stacked on top of each other and in line with your shoulders. Meanwhile, 2017 research out of Pakistan shows that performing core stabilization exercises is more effective than traditional physical therapy at reducing lower back pain.

Extend your right arm forward and left leg back, maintaining a flat back and square hips. Bend your knees and place your feet on the ground, hips- width distance apart. WATCH: Dr. Doug Gross from the Department of Physical Therapy at the University of Alberta shows us some exercises and stretches that help with lower back pain.

Pelvic Tilt with Bracing This exercise engages the deep core muscles of the pelvic floor and abdomen while actively moving the lumbar spine through its natural range of motion. Get down on your hands and knees. The exact mechanism for reduced pain with aerobic exercise is not clear, since the intensity of the muscular contractions is not considered intense enough to strengthen the muscles.

Engage the muscles of the deep core and move into a bridge position by lifting the buttocks off the floor. Low back strengthening exercises are an excellent way to prevent recurring low back pain. Lower back pain could be very debilitating and could aggravate if you don't take care of it. Here are 5 exercises, recommended by fitness experts, which would help you.