Lower Back Exercises At Home
There are many reasons to learn how to do lower back exercises at home. It helps you combat the pains and discomfort of lower back pain without medical intervention, supports your spine and improves physique. Since the lower back is the center of your body, its impact on day to day physical activity plays a major role in maintaining stability and helps you function properly.
- Lay on a firm surface area. Bend both knees with your feet flat on the firm surface. After you have done this, take your arms and cross them over your chest area. Turn both knees to the left with your head turning to the right. Do not apply any force to your knees and bring your head towards the center with your knees up.
- Do the pelvic tilt exercise at home. Pelvic tilt exercises help you strengthen your lower back. This type of exercise will not cause pain and it is easy to perform. Lay on a firm surface (floor) bend your knees and keep your feet flat. Push your abdominal muscles upward while you are pushing your back onto the floor. Your back should be flat and held in place for a few seconds while breathing.
- Try press up exercises at home. Obtain a mat and lay on your stomach with your hands, and palms down under the shoulder area. Raise the upper trunk off the surface with your arms straighten. Make sure your pelvis is on the mat with your lower back in an arch position and hold for about five seconds. Repeat this exercise several times.
- Consider doing stretch exercise at home. They help decrease lower back pain, expedite the recovery process, and prevent re-injury of your lower back. Do this exercise by sitting on a stool with your back against the wall flat. Raise your arms upward over your head making sure the head as well as the back is flat next to the wall. Stay in that position for a few seconds. You can do a couple of things when you are doing this exercise such as trying to touch the wall with your shoulders for a few seconds or lowering your hands to the starting point.
Tips: Although exercise is helpful in reducing lower back pain, there are some exercises that you should not do. These types of exercises will cause your lower back pain to increase. Straight leg sit-ups, bent leg sit-ups or partial sit ups are good exercise to have in your daily routine. However, they are not good choices for people that suffer from lower back pain since these positions aggravate the condition.