Get Relief From Back Pain With Simple Lumbar Exercises
Posted on Sep 22, 2009 under Lifetime Fitness | No CommentLumbar or back pain can be an extremely debilitating condition and is one of the most frequent complaints with about nine out of ten adults experiencing back pain at some point in their lives. It usually originates from the muscle, nerves, bones, joints or other structures in the spine. There are a number of different treatments for lumbar back pain such as heat therapy, medications, massage and lumbar exercises.
Although lumbar back pain can be a sign of a serious medical condition, the vast majority of cases are due to inflammation that typically lasts between two and thirteen weeks. It is essential that you seek professional medical advice before embarking on any form of treatment.
Although the performance of lumbar exercises varies with each patient, try to achieve a smooth gentle movement throughout the exercise and hold for a few moments at the end. You can expect to experience some pain when practicing these lumbar exercises, but it should last for a short time only and be of a moderate intensity.
The first lumbar exercise is simply lying down on your front in a prone position. This is especially useful with restricted ability to extend your spine.
Next is a spinal exercise that I personally used when I suffered from low back pain, so it could be used in conjunction with other low back pain exercises. It is a yoga exercise and starts in the kneeling position. Now slowly stretch your back out over your bent thighs until you reach a curled up position with your face as near to the floor as comfortable. Hold for a few moments and then relax. Spinal exercises tend to stretch the whole of your spine.
Another lumbar exercise you could do is to lie on the bed, grasp one knee and slowly and gently pull it up towards your chest whilst keeping your other leg flat down. When you reach the furthest position, hold it there for a few moments and then lower back down. Repeat with the other leg.
Finally, whilst lying on the bed, slowly and gently pull both of your knees up towards your chest. Hold for a couple of seconds and then gently lower back down.
Recovering from back pain is a slow business and for spinal exercises to be successful, they have to be repeated daily over a long period. I must repeat again that before commencing any exercises, you must seek advice from your doctor.