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Many people are left feeling almost crippled when it comes to pain in the lower back. You have an 8 out of 10 chance of suffering from back pain. Just follow the 3 easy lower back pain exercises below to be pain free quickly. What are the causes of lower back pain? The bulk of pain in the back is caused by a reduction in effectiveness in the core group of muscles that hold up the spine, namely the back, abdominal and buttocks muscles. This pain can result form herniated (slipped or bulging) discs, sciatica, scoliosis, arthritis of the spine or over 50+ medical conditions that affect the back. If you want to get rid of back pain once and for all simply strengthen the core muscles, which will reduce the stress on your lower back AND in a short time eliminates the pain. When beginning these back exercises you MUST keep your abs tight for the entire workout. Remember to breathe normally when doing the exercises for lower back. DO NOT hold your breath in. Back Extension – Good for strengthening lower back muscles. How to do Back Extension: Lie face down, legs together and stretched out, arms bent with hands behind neck, head and neck in a neutral pose. Lift the upper body (chest, shoulders) off of the ground (exhaling as you do this action). Go as high as comfortable and keep position for 2 seconds. Breathe in and slowly return to the starting position. This completes one rep. Do 3-5 reps and increase when you get stronger to a maximum of 10 reps. Standing Back Extension - These exercises tone up the back muscles required to neutralize the pull of gravity. How To Do Standing Back Extension: Stand upright with your feet hip-width apart and hands at your sides. Gradually incline your upper body backwards from the waistline. Attempt to see at the ceiling. Keep position for 10 seconds, then loosen up and straighten out up. Do 5 reps and slowly add extensions 2 at one time as this drill gets simpler. Ab Curl – Fortifies the abdominal muscles. How To Do Ab Curl: Lie down on your back with feet flat on the ground, knees bent and fingers clasped gently at the back of your head. Slowly curl your shoulder blades up off the floor (Without pulling with your hands), leaving your back on the floor. Maintain position for 5 seconds and slowly let down your head and shoulders. Begin with 5 reps and increase by 5 as the curls become more comfortable. These 3 exercises for the lower back are a fantastic start on your journey to being pain free. Would you like to be totally pain free in less than 3 weeks? Go here now for a full program of ===> lower back pain exercises.
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