Imagine yourself with a strong back, able to live a normal, active life without reliance on medications – and without pain. Simple lower back pain exercise can relieve your lower back and leg pain, and it is never too late to begin.
Three keys to lower back pain exercise are:
- begin slowly
- be consistent
- build habits
Your lower back pain exercise should begin slowly and gently. Back muscles damage quickly, rebuild slowly. Ensure muscles get the full benefit of your lower back pain exercise by beginning slowly.
Be consistent with your lower back pain exercise. Set aside time for careful exercise at least 3 times weekly. Then hold to your schedule. Lower back pain exercise needs to be consistent.
As your lower back pain exercise begins to strengthen your muscles, work to build “lower back pain exercise habits” into your life. Add aerobic activity such as cycling, swimming, or walking.
Proper Lower Back Pain Exercise
Before you begin lower back pain exercise, meet with your physician and discuss your exercise plan. Your doctor may teach you additional exercises. Once your doctor gives the word, you can begin lower back pain exercise at home.
Begin with Warm-up
Lower back pain exercise demands warm-up, so schedule at least five minutes at the start of your exercise period for that. Use some type of slow, rhythmic movement. Walking is a good warm-up for lower back pain exercise. Use an easy walking pace, inhaling and exhaling evenly and deeply.
Try these lower back pain exercises
1. Back, hip, and leg muscles. Stand with your back against a wall. Place your feet shoulder-width apart, your hands on your hips. Inhale and exhale deeply and evenly as you gently slide your back down the wall until your knees are at an angle of about 90 degrees. Count to five, and then gently and slowly slide back to your original position. Repeat five times. This will stretch and strengthen lower back, hip, and leg muscles.
2. Back and hip muscles #1. You may want a mat under you for this. Lying facedown on the floor, tighten the muscles in one leg and raise it from the floor. Hold the leg up while you count to ten, and then lower it slowly to the floor. Lift the other leg, count to 10, and lower it slowly to the floor. Repeat 5 times with each leg to give added strength to lower back muscles and the hip muscles that support them.
3. Back and hip muscles #2. Use a straight back kitchen or dining chair for this exercise. Stand behind the chair, holding the chair with both hands. Lift one leg up and back, keeping its knee straight. Return it slowly to position, and lift the other leg up and back in the same way. Repeat 5 times with each leg. This lower back pain exercise will strengthen hip muscles that support your back, as well as back muscles themselves.
Think “slow” and “gentle” for successful lower back pain exercise. Inhale before every repetition. Exhale during the action.
End with Cool-down
Lower back pain exercise times should always end with a cool down. Use gentle stretching and breathing exercises, relaxing your muscles.