Exercise for lower back
by Nathan Wei, MD, FACP, FACR
Nathan Wei is a nationally known board-certified rheumatologist and author of the Second Opinion Arthritis Treatment Kit. It's available exclusively at this website... not available in stores.
Click here: Second Opinion Arthritis Treatment Kit
Always start any exercise program slowly. It's not a race!
Before doing any of these exercises, check with your physician.
Watch your breathing during exercise.
•All exercises to be done 3 times each and for 3-7 seconds each
Knees straight, bend forward slowly and let your arms hang down. Don't strain. This exercise works on the hamstrings and opens up the shoulder blades as well as stretching the lower back.
Place hands on a wall in front of you at shoulder height, arms straight, one leg behind, one leg forward. Keep your heels on the ground. While keeping the rear leg straight, bend into the wall transferring weight onto the bent support leg. Keep the heel of your rear foot on the ground. Hold for 10 seconds. Do this exercise for both legs. This works on stretching the calf muscles and also helps the ankle and hip alignment and ankle flexibility
Paraspinal muscle stretch:
Sit with legs stretched out in front of you. Place your hands on the ground inside your legs. Breathe in. Then on the out breath bend the body forwards from the waist, support yourself with your arms bent and hands on the ground. Hold for count of three and sit up – repeat three times. Try to keep your back and spine straight. You will feel the stretch in your back.
Lying on your back, bring your knees up to take the strain off your lower back. With your feet flat on the ground, place your hands behind your head with your elbows relaxed against the ground, bring your elbows forward using your hands to support your head. Roll your upper body forward as far as comfortable WITHOUT pulling on your neck. Use your stomach muscles to roll forward not your neck.
Trunk rotation stretch:
Lie on your back. Place your hands behind your head with your elbows externally rotated and flat on the ground. Bend the knees while keeping your feet flat on the ground. Keep your upper body flat on the ground and on the exhale let your legs fall slowly to one side. Your hips will rotate slightly. Hold for a count of three then bring your knees back to the center. Repeat the exercise by letting your legs fall to the opposite side.
Hip and spine stretch:
Lying down on your back, stretch your arms and feet away from the body as much as possible. Relax back to normal body position gently after each move.
Besides stretching, you should see a physical therapist who can teach you some proper strengthening exercises for your core muscles. The stronger the core, the less pain you will have.
Finally, a low impact aerobic exercise program is helpful. Walking with well-cushioned shoes is good exercise. Avoid rowing machines and upright stationary bicycles.
Get more information about exercise for lower back and related issues as well as...
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Click here Second Opinion Arthritis Treatment Kit
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