Exercises For Lower Back Pain Relief And Prevention

The exercises for lower back pain on this page will fix your posture and help you prevent and eliminate your back pain issues. Back pain can cause long-term disability.

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exercises for lower back pain

Everything you do each day of your life involves your back. When you sit, stand, lift or even when you lie down. Your back is a very critical part of your body and is unique in how it must be treated.

For you to reverse and eliminate back pain, a weak back and posture issues, you must be able to recognize the problems that are causing it.

Good posture is very important and bad posture is one of the leading reasons for back pain and it can lead to various types of injury.

Some of the more common symptoms of bad posture include...

•    A limited range of motion
•    Weak muscles
•    Numb or tingling feelings throughout your body

Advantages of good posture include...

  • More efficient breathing during all your activities
  • Your body move as it was meant to
  • Reduced chance of injury
  • You will involve more muscle fibers in all activities
  • Improve sports performance
  • Easily reach your anti aging goals

It’s important to note that in addition to using Exercises For Lower Back Pain you need key nutrients as well.

8 Best Exercises For Lower Back Pain

1. Exercise Ball Arm & Neck Rotations:

Sit on the floor with your knees bent and feet flat. Place your right hand on the top of the exercise ball and your left hand on the floor keeping your back straight.

Slowly rotate your right arm backward and downward while at the same time looking over your left shoulder keeping your hand securely on the ball.

When you get your hand as back and as far down as you possibly can rotate forward to the beginning position. Finish the reps for your right arm then switch arms and repeat.

2. Exercise Ball Back Arch:

Sit on the ball as if you were sitting on a chair. Slowly march your feet forward and lower your buttocks to the ground and place your hands behind your head. Then push with your feet rolling backwards over the ball.

Finish by stretching your arms, return to the start position and repeat.

3. Exercise Ball Arm Lifts:

Kneel over the ball resting your abs against it. Tuck your hips tight into it. Let your arms hang down to the sides, palms facing inward. Lift one arm forward (your thumb should point up) parallel the floor.

Lower your hand to the starting position and repeat then switch sides. Use a small dumbbell if you need additional resistance.

4. Exercise Ball Posterior / Anterior Rolls:

Sit on the ball in a neutral posture position and slowly roll your hips forward by rotating your pelvis into a flat-back position. Then return and slowly roll your hips backwards by rotating your pelvis into a low-back arching position.

Then once again, roll your body forward and back into the neutral posture. This equals one rep.

5. Exercise Ball Relaxation:

Lie face down on the ball with your toes on the ground. Slowly roll yourself onto your hands and hold. Then roll back on your toes and hold.

6. Exercise Ball Leg Rolls:

Lie on the ground with the ball under your heels with your legs straight. Slowly roll the ball with your heels to the right and at the same time turn your head to look left.

Slowly roll your legs back to the top position then repeat the on the opposite side.

7. Exercise Ball Leg Lifts:

Lie face down on the ball with your forearms on the floor with your palms facing one another. Your legs should be extended out towards the floor.

Squeeze your buttock muscles and lift your legs up parallel to the floor. Lower to the starting position and repeat.

8. Back Floor Press:

Lie with your back flat on the floor and your legs on top of the ball under your knees. Pull your abs inward and towards the floor with your arms stretched away from your body.

Hold this position for three to five seconds. Do not arch your lower back when doing exercises for lower back pain like this one.

Exercises for lower back pain should be a regular addition to your health, fitness and anti aging lifestyle.

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