Lower Back Exercises to help avoid Injury

Feb. 16, 2015 - PRLog -- The most common cause of low back pain is overstretched or injured muscles that support the lower back. Muscles and connective tissues can become hurt and damaged from lifting or carrying heavy objects incorrectly. Muscles in the back can also become weak from a lack of exercise. Low back pain can also be caused by bad posture, and even standing or sitting in the same place for a very long time.

Many times, low back pain can be helped by exercising and keeping good posture while sitting, standing, and sleeping. A good and effective exercise can make the muscles in the back and abdomen strong and it can also lessen the pain.

These are some exercises that you can do to reduce your low back pain:

Pelvic tilt

Lie on your back with your knees bent. In this relaxed position, the small of your back will not be touching the floor. Tighten your abdominal muscles so that the small of your back presses flat against the floor. Hold for five seconds then relax. Repeat three times and gradually build to 10 repetitions.

Knees-to-chest

Lie on your back with both legs straight. Bring one knee up to your chest, pressing the small of your back into the floor (pelvic tilt). Hold for five seconds and repeat five times. Repeat exercise on other leg.

Back stretch

Lie on your stomach. Use your arms to push your upper body off the floor. Hold for five seconds. Let your back relax and sag. Repeat 10 times.

Discontinue any exercise that produces or increases pain in the leg.

At Albion Hills Physiotherapy, we provide a proper exercise techniques for patients, and teach them safe and effective stretching and strengthening exercises. Also, we teach our patients some ways on how to protect their back when bending, lifting, and exercising to avoid back pain in the future. For more information, please contact us or visit our website at www.albionhillsphysio.ca