If you are suffering from lower back pain, all you need is exercises to help strengthen your back muscles and make it much stronger. These exercises should not be rushed, because it will not do your back any good, therefore you should take your time while practicing the exercises. You should stop if you feel uncomfortable when doing any of the exercises and let your back relax for a bit. Before doing these exercises try to stretch your back.
Exercise One – Lie on the floor and position your lower back pressed against the floor. Cross your arms and put them onto your chest. Now lift your head and tuck it into your chest, you should make sure that your back is still flat against the floor. Try tightening the muscles in your abdomen while your head and shoulders are lifted off the floor. You can hold this position for ten to fifteen seconds or until you feel uncomfortable. Now relax and repeat this exercise another four times. You can continue with the length of time you are holding the position or you can gradually increase the length of time you are holding the position for, and also gradually increase the number of repetitions.
Exercise Two – You start by lying on your back on your bed, then gently bend one knee and slowly start to move this towards your chest. Ensure that while you are doing this, you are pressing your lower back against the mattress. Try to hold this position until you start to feel it becoming uncomfortable. Now relax and lie down again, repeat this exercise with your other knee. As soon as you are through with one repetition, you should repeat the same thing on both knees another four times. Once you get more experienced you can increase the number of sets that you do.
Exercise Three – Lie down on your back and position your arms relaxed by lying down beside your sides. Try to keep your knees flat on the bed or floor and bend your knees. Your lower back should be pressed firmly against the floor and you will observe that your hips should start to rise. Make sure you hold this position for ten seconds and then relax. Repeat the exercise several times; gradually increase the length of time you hold the position for, so that eventually you are holding for one minute.
There are techniques to permanently cure your lower back pain. These techniques should be methods of physical and mental re-education to reduce habitual and unnecessary tension in all your activity through awareness of balance, posture and movement. It should also show you how to identify the cause of your pain.