back pain

Lower back pain

One of the best ways to reduce lower back pain right side is through proper exercise and stretching techniques. The best time to do these is when you are not thinking about it-when you do not have lower back pain right side. Granted, it is very difficult to do exercises to prevent lower back pain right side because unlike exercises that build your physique, the results of back exercises are not apparent and the reward is not visual.

When you re-injure yourself, however, you will have regretted not doing the exercises. The best way to stick to them is by making it part of your daily routine. Do not view them as exercises. They need to be as much a part of you as going to work, walking the dog or playing with your kids and should be taken seriously if you want to reduce your pain.

The first point to remember is that you should always consult your doctor before beginning any exercise or stretching routine to make sure you are reducing your lower back pain right side and not increasing it. The second point to remember is that you need to warm up before you stretch. Do a few jumping jacks or jog around the block. You need to get the blood pumping and the muscles moving before you start stretching or you may end up with more lower back pain right side than when you started. You should warm up, stretch, exercise and warm down, in that order. The third thing to remember is to breath evenly throughout each exercise. Breath in deeply, then breath out slowly.

Exercises for Lower Back Pain Right Side:

1. Lie flat on your back with knees bent. Slowly tighten your abdominal muscles and hold for 5 seconds. Release and repeat up to 10 times. This is a good exercise with which to start.

2. In the same position, now raise your shoulders off the ground a few inches. This is not a crunch as you are not bending. You are lifting yourself only a few inches straight off the ground. Hold for 3 seconds and repeat 10 times and you will feel your core strengthening, a key to avoiding lower back pain right side.

3. The cat and camel has you on all fours. Lower your abdomen so it is completely relaxed and “pooching” out toward the floor. Allow your head to droop as well. Hold for a few moments. This should feel good as it takes all the stress off your lower back. Slowly arch your back in the other direction like a scared cat. Hold for a few seconds and then let yourself back down. Repeat 10 times.

4. Lie flat on your back with legs straight and hands slightly under your rump. Raise both your legs so they are pointing toward the sky. Slowly lower one leg until it is a few inches off the ground, hold for 3 seconds and lift back up. Repeat with the other leg. Do 10 repetitions.

5. Go back to lying on your back with knees bent. Slowly lower both knees to one side and hold. Feel the stretch? Pay attention to your lower back pain right side as you lower your knees to the left. Raise and lower toward the other side. This is an easy exercise to help reduce your pain.

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