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Beauty Essentials

Lower Back Exercise Therapeutic

Lower Back Exercise for pain management in lower back area

In order to manage lower back pain stabilization training need to be performed first.

First step of stabilization training begins with isolated muscle contractions.

Stabilization training starts with the patient being instructed to get into neutral spine position. The neutral spine position is where the spine is in ideal alignment and is found by envisioning the face of a clock on the abdomen, with 12:00 at the belly button and 6:00 at the pubic bone. Which means straight line alignment.

The pelvis is then alternately tilted so that 12:00 rocks toward the floor and then 6:00 rocks toward the floor. This is done repeatedly 10 times in each direction gently and slowly. The neutral position within that range is the point where you identify is the most comfortable. This position is emphasized and should be maintained for all movements performed during stabilization activities as well as all daily activities.

lower back exercise

As awareness of the neutral position is demonstrated, isolated transversus abdominus contraction is then initiated. This muscle is trained by simply pulling your navel into your spine, and/or exhaling thoroughly, while maintaining the neutral spine position.

Once these 2 exercises are learned, the following exercises can then be initiated:

Back Stabilization Exercise 1

lower back exercise

Lie on back, left knee bent.

Tighten abdominals and buttocks, keeping back in neutral position.

Raise right leg 12 inches, knee straight.

Hold 3 counts

Lower leg. Repeat 10 times.

Repeat with left leg.

Progress to making circles and squares with raised leg.

Back Stabilization Exercise 2

Lower back exercise
Start in kneeling position.

Tighten abdominals and buttocks, keeping back in neutral position.

Hands on hips.

Raise right foot and place on floor in front of you, kneeling on left knee.

Lunge forward, moving at hips.

Hold 3 counts.

Return to kneeling.

Repeat 10 times.

Repeat with the opposite side.

It’s important that you don’t let fear of pain to keep you from trying gentle activity or light exercise. You should try to be active soon after noticing pain, and gradually increase your activity level. Too little activity can lead to loss of flexibility, strength, and endurance, and then. of course, to more pain.

Lower back exercise 3

1. Lie on your stomach.
2. Prop yourself up on your elbows extending your back.
3.Start straightening your elbows, further extending your back.
4.Continue straightening your elbows until a gentle stretch is felt.
5. Hold for 15 seconds.
6.Return to the starting position.
7.Repeat 9 more times.

Lower back exercise 4

Get down on the floor on your hands and knees.
2. Push your back up towards the ceiling (like a cat arching its back).
3. Continue arching until you feel a gentle stretch in your back.
4. Hold for 15 seconds.
5.Return to the starting position.
6. Repeat 9 more times.

Lower back exercise 5

1. Lie on your back with knees bent and feet flat on the floor.
2. Exhale and press the small of your back against the floor.
3. Hold for 15 seconds.
4. Return to the starting position.
5. Repeat 9 more times.