Exercises for low back pain from Nitin Chhoda

I am about to provide you with a routine of exercises for low back pain. Every good routine begins with stretching. Please review the general guidelines for stretching and strengthening exercises for low back pain, which must be done at least 2 or 3 times per week. Before you begin a routine of exercises for low back pain, please review the self evaluation chart and preliminary steps before low back pain exercise.

Please obtain a physician's clearance before you begin, and always exercise within the limits of pain.

This routine of exercises for low back pain has the following benefits:-

It strengthens the muscles of the back, neck, and shoulders, minimizing the chances of injury.
It improves the range of motion in the lower back
It relaxes the back and reduces pain.

To download a free, full colour exercise routine of exercises for low back pain, register today for access to my exclusive members area!

Guidelines to stretch the lower back.

Stretch slowly, and avoid sudden movements.
Pay attention to your muscles stretching. When you have stretched it as far as it can comfortably go, hold for 8-10 seconds, and then slowly return to the original position.
Breathe slowly and deeply as you exercise.
Never stretch to the point where it is no longer comfortable. Go to the point where you feel a mild tension and relax as you hold the stretch.
The feeling of tension should go away as you hold the position.
If it does not, ease off slightly and find an amount of tension that is comfortable for you.
Do up to 10 repetitions for each exercise.
Expect some soreness when you first begin exercising. Start out with a 10 second hold and gradually increase the amount of time until you can comfortable hold your stretch for 20 seconds.
Start out with 10 repetitions and gradually increase to 20 repetitions.

Points to remember.

If you feel dizzy during an exercise, stop exercising and sit down if you are not already seated or laying down.

Stretching exercises for low back pain.

The Pelvic Tilt.

This exercise stretches your abdominal and back muscles and increases the flexibility of your hips.
Lie on your back with your knees bent, your feet flat on the floor or a mat, and your arms at your sides.
Your feet should be about hip-width apart. Your knees should be slightly closer together than your feet.
Flatten the end of your back against the floor. This will cause your hips to tilt forward.
Hold this position for a few seconds and then relax.
Complete 10 repetitions.

The Single Leg Pull.

This exercise stretches the muscles of your hips, lower back and buttocks.
Lie on your back with one leg bent, one foot flat on the floor or a mat, and your other leg extended straight out.
Use the arm on the same side to pull the bent knee to your chest in a continuous motion while keeping your lower back and other knee pressed against the floor.
Hold this position for 8-10 seconds.
Lower your leg to the starting position and relax. Do 10 repetitions with the same leg. Repeat exercise for your other leg.

The Double Knee to Chest exercise.

This stretches the muscles of your hip area, buttocks and lower back.
Lie on your back with your knees bent, your feet flat on the floor or a mat, and arms at your sides.
Raise your knees, either one at a tie or together, to your chest. You can use your arms to help pull your knees to this position. Use your arms to gently pull you knee(s) to your chest.
Hold for 10 seconds.
Lower your legs one at a time to the floor and rest briefly.

The Pretzel.

This is one of the most effective stretching exercises for low back pain, especially for the inner legs and hips.
Lie on your back with your knees bent.
Cross one leg over the other at the knee.
Take a hold of your bent leg and pull both legs toward your chest.
Hold the stretch for 10 seconds.
Release and uncross your legs.
Repeat this stretch using your other leg.

The Side Stretch.

This stretches the muscles in your back and sides.
Stretch one arm over your head and bend your upper body to the opposite side in a flowing motion. Put your other hand on your waist and do not twist or jerk your body as you bend.
Hold for 10 seconds. Return to the starting position with your hands and arms at your sides.
Do 10 repetitions.
Switch to the other side and repeat.

The Back Arch.

This stretches your shoulder, back, and hip muscles.
Stand up straight with your feet shoulder-width apart and point directly forward.
Place the palms of your hands on your lower back.
Gently breathe in and out until you feel relaxed.
Bend your upper body backwards, supporting your back with your hands and keeping your knees straight.
Try exhaling as you lean back.
Hold for 10 seconds.
Gradually return to your starting position.
Do 10 repetitions.

The Hamstring Stretch.

This stretches the backs of your thighs.
Lie on your back with one leg bent, one-foot flat on the floor, and your other leg extended straight out.
Lift your straight leg upward until you feel a slight stretch along the back of your leg.
Use your hands to grasp behind your knee and help raise and hold your leg.
If you have difficulty reaching your knee with your hands, place a towel under your knee or thigh and pull up on that.
Hold that position for 10 seconds.
Slowly lower your leg and let it relax on the floor.
Do 10 repetitions.
Switch legs and repeat.

For more exercises for low back pain, refer to this download from the patient education institute.