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Side Lower Arm

Four Great Exercises For The Lower Back Lumbar

If you are experiencing lower back lumbar pain the last thing you may want to do is exercise. Possibly it was exercising that caused the pain. Or perhaps it was a pick up game of softball at the company's picnic. But believe it or not the proper exercises or in this case stretching can relieve the pain and strengthen the back. I am speaking from experience. I suffer a lower back injury (herniated disc) and exercise played a major role in my recovery. The goals of lower back lumbar exercises are as follows.          

• Reduce the amount of lower lumbar back pain.
• Get better control (spinal stabilization) over the movements of the spine during daily activity.
• Start the healing process of soft-tissue injury, such as muscle strain and torn ligaments.
• Reduce the likelihood of further back injury.
• Strong back muscles provide stabilization and help the spine maintain its correct curvature. 

At this point I should point out the importance of seeing your doctor and identifying the caused of your back pain. The doctor may recommend going to a physical therapist for evaluation and instructions on the right exercises and how to perform them. Most insurance companies will cover physical therapy. These exercises are really easy to do and require minimal equipment. The important thing is to do them right, but after a few sessions with a therapist you will be ready to do them on your own.

Here are some common stretching exercises:

The Pelvic Tilt: Lay on the floor with knees bent and feet flat on the floor. Tighten stomach muscle and pull the lower back to the floor. Hold for 10 seconds. Do 3 to 5 repetitions.

The Hamstring Stretch: Lay on the floor with knees bent and feet on the floor. Slowly straightening one leg and lifting the heel toward the ceiling while supporting the back of the thigh with both hands. Hold for 10 to 30 seconds and repeat with other leg. Do 3 repetitions.

Using The Exercise Ball – Bridges: This is a little more advanced exercise requiring an exercise ball, note that it also adds the element of movement as the ball will move in unpredictable ways. Lay on floor with both feet propped up on the exercise ball with legs straight and arms relaxed to the sides, slowly tightening the buttock muscle to lift the buttocks off the floor 2-3 inches).

Arm/Leg Raises: Lie on one side with lower arm bent under head and upper arm resting with hand on floor near chest. Bend both knees and flex hips and find neutral spine position. Slowly raise upper leg 8 to 10 inches and lower. Do 5 to 10 repetitions and repeat on opposite side.

Your therapist may use different exercises depending on you situation. The important thing is not the type of exercise, but making sure it is the right exercise for you. Also learning the correct procedure, not over doing it and being consistent and persistent in doing the movements are critical in your recovery. Even after a year since my injury I still rely on these exercises to stretch and strengthen my back. One last bit of advice. After exercising spend ten to fifteen minutes lying on your back with an ice bag on the painful/injured area.

 

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