The lumbar spine, also commonly known as the “lower back” is one of the easiest places to be injured if the muscles there are weak. There are 3 main back pain exercises tailored for this particular region namely the stabilization, concentric and stretching exercises.
Exercise ball bridges
Exercise ball bridges are an advanced form of stabilization exercises that introduces unpredictable movements that the body must respond to produced by the movements of the exercise ball. It strengthens the erector spine muscles that run along the lumbar spine which works together with the rest of the core muscles to stabilize the spine and trunk during movements. Lie on your back with both feet on the ball and knees bent, contract your abs and tighten the buttock muscles in order to lift off your hips two to three inches off the floor. Hold for 30 seconds and repeat 8 to 10 reps.
The back extension is an excellent concentric exercise to strengthen the lumbar spine. In this exercise, the lumbar spine remains at a neutral position throughout while the spine arches into an extension. As a result, it strengthens the erector spine, contracting it resulting in a shortening of length which is thus termed “concentric”. Find a flat comfortable surface which provides enough clearance and allows you to anchor your feet, preferably a sit up bench. Lying face down, clasp both hands behind your neck and bend waist up and down in a slow and steady movement. Hold at each position for 30 seconds and repeat 8 to 10 reps.
Stretching exercises when done correctly allows a gentle stretching for the back muscles to support the spine and bring relief to backache. Pelvic tilt comprises of very delicate movements that strengthens the muscles around the lower back. They are recommended for developing support to the lower back and abdominal areas. Lie on the floor with the knees facing up, take deep breaths and as you exhale, your abdomen will contract and thus pulling it towards the floor. This movement will result in light stretching of your lower back muscles.
Although lumbar stretch exercise may help relieve pain, it is often only temporary and the only solution is to eliminate the factors that causes them in order to obtain long term relief.
Therefore we hope that our suggested exercises will be good for your back pain that you have.