back pain

Stomach muscles

Many people, including myself, suffer from lower back pain. Unless treated properly, back pain can affect your ability to carry out typical, everyday activities such as bending, lifting, and in some cases, even walking. I still experience back pain from time to time in spite of having lower back surgery. So, how do I deal with this problem?

The way that I deal with lower back pain is by exercising and stretching daily. I also walk on a regular basis. I only take pain pills when the pain is excruciating – which only occurs when I overdo my limits in a physical activity such as tennis or basketball, or attempt to lift something that is too heavy.

I will share with you 5 of my favorite stretches or exercises.

Abdominal Trunk Stability Exercise
Lying on back with knees bent, contract or tighten your stomach muscles while pushing the surface of your lower back toward the floor. Hold this position for 5 seconds. Repeat 20 times per set. Do 2 sets.

Single knee to Chest Stretch
Lying on back, with hand behind knee, pull one knee in to chest until a comfortable stretch is felt in the lower back and buttocks. Hold for 15 – 20 seconds. Repeat with opposite knee. Repeat 5-10 times on each side.

Bridges Exercise
Lie on your back with your knees bent and with feet and knees 4-6 inches apart. Raise hips toward ceiling. Hold for a count of 5. Then lower hips slowly. Repeat for 10-20 times. Do 2-3 sets per day.

Straight Leg Raise Exercise
Lie on your back. With right knee bent, lock left knee straight and lift leg off of floor 10 inches and hold for 5 seconds. Pull toes and foot back toward knee and maintain knee completely straight until leg is resting on floor again. Do 2-3 sets of 10 to 20 repetitions per day.

Lower Trunk Rotation
Lie on back. Bend knees of both legs. Keep knees together and feet on floor. Rotate legs to left side. Hold for 5 seconds. Rotate legs to right side. Hold for 5 seconds. Repeat 15-20 times. Do 2-3 sets per day

I suggest that the exercises be done daily. If done on a regular basis, these exercises and stretches will strengthen, help to stabilize, and make your lower back muscles more flexible, thereby, alleviating pain. Remember to contact your physician before trying these stretches.

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