| If you have lower back pain then lower pain relieve techniques will be the key to pain free living. Proper exercise can help people relieve much of their back pain. The type of exercise that you would do for your back is not typical of regular exercise. They are actually more like stretches because they stretch out your back muscles. These type of exercises promote back and spine health. Lower pain relief will be found when doing back exercises or stretches. If you have severe back problems, you should check with your doctor to see if these exercises are right for you. Each stretch should be carried out in a slow fashion with no bouncing. When you are stretching you should hold it for about 8-10 seconds. When you stretch do not go past the point of severe discomfort. If you feel pain, then you have gone too far and should stop. Try the following lower pain relief movements for your back:
Knee to chest, pelvic tilt,hamstring stretches, bridge and lower torso rotation will help stretch your muscles.
The first of the back exercise lower pain relief is called the pelvic tilt. This exercise will help to strengthen your lumbar, abs and lower back. Start by lying on the floor face up. Bend your legs at the knees so that your feet are flat on the floor. Imagine that your belly is being pushed to the floor then flatted the lower part of your back. As you flatten your lumbar and lower back each time it is considered a stretch. Your second lower back exercise is the knee to chest stretch. Start as you would the pelvic tilt and slowly pull one knee towards your chest. As you do that your hip and lower back will stretch. This is beneficial for the nerves that exit your spinal column area. Bring the one knee to your chest and hold that for 8 seconds and then do your other knee. Lower torso rotation is the third back exercise for lower back pain relief. Start in the previous exercise position, but keep your knees together and then turn your knees to one side so that they are twisting at the hip. Hold this position as you tighten your stomach. Return your knees to the start position and then go to the other side.This will help with back flexibility. The fourth exercise is the hamstring stretch. This exercise will help to cause less tension on your lower back by pulling on it less. To start, you should be in the same position as the other exercises except your legs should be straight.Then lift one of your legs straight up. You could have a towel under your leg to help pull your leg up if needed. Hold this pose for 8 seconds and then do your other leg. Last but not least the bridge is the final back exercise lower pain relieve technique. Just like it sounds, you will be forming a bridge with your body. Start in the same position as the first three stretching exercises, arms at your side then begin to lift your back and hips off of the floor.This exercise helps to stabilize and strengthen your lower back muscles and spine. When doing the back exercise lower pain relieve techniques, do each stretch 5 times. Almost immediately you will be feeling the pain relief. |