3 Exercises For Lower Back Pain Alleviation | Articles Beacon

In order to relieve lumbar region pain, exercises and stretches are a very important element of any treatment plan. Certain exercises can also stop lumbar region discomfort, and future wounds from occurring. Patients with lumbar region agony need to bolster weak muscles and lengthen tight muscles and fascia in the back. Research has demonstrated that with patients with lumbar region agony should not perform sit-up exercises as it can put additional stress on the lower back causing more damage. There are three exercises that have shown to reduce back discomfort and reinforce the muscles in your back.

The first stretching exercise is called ?cat/camel.? To perform this exercise you will start on your hands and knees. When you are on your hands and knees you will arch your middle back like cat-like arching their back and curl your head forward looking down at the ground. Once in the cat like position hold this position for a count of five seconds. Next, you're going to squash your middle back, looking up with your head and arch your lumbar region like a camel. Once in the camel position hold this position for a count of 5 seconds. Repeat both motions three times for a total of thirty seconds. Perform this exercise twice each day.

The second strengthening exercising is called ?bird dog.? To perform this exercise again you start on your hands and knees. After you are on your hands and knees, the first step is to tighten your abdominals. To do that suck your navel towards your backbone and brace your abdominals as if you were on the point of getting punched in your belly. You should be able to hold this contracted position and be in a position to breathe routinely. Once your abdominals are tight, then you're going to increase your right arm straight out and at the same time extend your left leg straight out. Your arm and leg should be as straight as practical all while maintaining a contracted abdominal core. While in this position hold for a count of 5 seconds and then return to start position. Next you'll extend your left arm out straight and extend your right leg straight out. Hold this position for a count of five seconds. Repeat these 2 positions, six times total.

The 3rd fortifying exercise is called a ?side plank.? To perform a side plank you will start out laying on the floor on your right side resting your body weight on your right forearm keeping your body, pelvis, and legs in a straight line. Next, you are going to suck your navel towards your backbone, contracting your abdominals, while still having the ability to breathe standard. With your abdominals contracted you are going to bump up into the plank position resting your body weight on your right forearm and having your body, pelvis and knees off the ground in a straight position. Your forearm and lower leg and feet should be the part area contacting the ground. Once in the plank position you may hold this position for 30 seconds. Next, switch sides so that you are starting on your left side and repeat the same plank process on the left side. Hold this position for 30 seconds. Perform this exercise for a total of two sets on both the left and right sides.

Perform these exercises three to 4 times per week to assist in relieving and forestall back discomfort. These exercise not merely will help to lessen and stop back discomfort but they'll also improve your posture and improve your overall health and fitness.

Dr. Todd P. Sullivan is a Chiropractor in Springfield, VA. He is a sports chiropractor, specializing in fast discomfort alleviation and an expert in treating joint and muscle wounds. He provides short term, cost-effective back and neck discomfort alleviation care. On his site he has got many great articles on exercises for back pain relief.

Source: http://articlesbeacon.com/health-fitness/3-exercises-for-lower-back-pain-alleviation

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