Nobody enjoys having a sore lower back. Yet and still many people suffer from it. That is a strange thing to say because most cases are completely manageable. Even so, it is very likely that you or someone you know could use some low back pain relief. The majority of cases come from core muscles (abs, hamstrings, low back, butt) being weak and inflexible. Therefore, if you keep these muscles strong and flexible you are removing the primary root of a sore lower back.
This article will teach you some exercises that will help provide low back pain relief. You should mix these in with a regular workout program for best results. If you need to lose weight you should begin to make a serious effort to do so. Excess weight will put senseless pressure on the discs and muscles of the low back. The more weight you need to lose, the less help these exercises will provide. Make sure you consult a physician before attempt these.
1. Stability ball hyper-extention – The stability ball should be placed under your midsection with your thighs and stomach on top of the ball. Your toes should be on the floor with your feet flush up against the wall. Place your fingers on your temples and have your elbows pointing out to the side. Bend forward at the waist as far as possible without moving your feet. Now lift up your torso as high as you can. There should be some tightening in your lower back when you hit peak elevation. Complete 5-20 repetitions.
2. Stability ball reverse hyper-extension – Position the stability ball the same way you did for hyper-extensions. Now place your hands on the floor shoulder width apart. Keeping them there, lift your legs as high in the air as possible. Your knees should consist of very little bend. Perform 5 – 20 repetitions.
3. Toe touch stretch – Keeping your knees straight and your feet together, slowly bend over. Let your arms hang loose and have your fingers point to your toes. Gravity should be doing most of the work here so you should be relaxed and not pushing the stretch. Wait 30 seconds and then stand back up.
4. Cat in the alley stretch – Position yourself on all fours. Round your back until you feel the muscles in the upper back stretching. Hold for 30 seconds.
Low back pain relief will fade away if you get this in two times per week. Whether or not you eliminate your sore lower back is up to you. Putting up with it as a result of neglect is like getting your car stolen because you left the keys in the ignition. While I feel your pain, you could have avoided the whole mess. Don’t forget prevention is always the best choice.
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