What is a good exercise for lower back ache?
Question about lower back ache..
I am a athletic young male, of late I have been bothered by lower back ache on the left side of my lower back. I excercise regularly and this pain gets reduced when Im warmed up, however it always returns in the morning when Im getting out of bed.
Please suggest some exercises or yoga techniques!
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I HIGHLY RECOMMEND this book if you suffer from any kind of chronic pain. Even if your doctor has pronounced judgement that he/she knows what’s causing things, try this book. As the author says, trigger point therapy should be the first course of treatment: it’s easy and cheap.
chiropractor
Try yoga. There are plenty of positions that specifically stretch out and strengthen your back muscles.
lay on your back and pull knees into chest. it stretches the low back. I have low back problems sometimes and this is what i do a couple times a day to keep it stretched.
first of all I would go shopping for a different mattress.then I would bend over to one side and touch my right foot with my left hand it’s oldschool areobics but it works.then I would do the same for the other side.remeber you don’t wanna bounce it will jar the muscles.
Keeping your hamstrings stretched and loose is the key to eliminating lower back pain.
Three suggestions: You ever try Roman chair sit-ups? I think they’re called sit-ups, but they’re actually sort of the reverse. A Roman chair supports your belly, and it also provides a place to put your legs. When lying on the chair, on your belly, you can raise your chest toward the ceiling. Do a few repetitions, then rest, then do a few more. These exercises strengthen your lower back. … If you’re a runner, you also might need a new pair of shoes, or you could run on a softer surface. … And since you have this pain in the mornings, the problem might be in your mattress.
There are a few exercises you can do. I had the same pblm. Try:
You need to lie on the floor for all of these.
1) Lie on your stomach with arms stretched to the level of your head( in the push-up position). You then push up the upper body without your waist leaving the floor,repeat 10-15 times/day.
2) Lie on your back, bring one leg at a time flexing your knees towards your chest, holding just below the knee and pressing on your chest. Do the same to the other leg. Repeat 10-15 times alternating legs.
3) Lie on your back, flex one knee to the level of your hips. Rotate your hip to the opp. side of the raised leg ( as if turning on your side) while keeping both your shoulders flat on the floor. Return to your back then stretch out leg. Repeat with that same leg 10-15 times, then switch legs. It is like if you are doing a twist lying down. Be careful, do this one slowly. You will feel the muscles stretching and relaxing.
I also have lower back problems and the doctors told me that is was because my leg muscles were too tight and were pulling on my back muscles causing them to be sore. I was referred to a physical therapist and the exercises helped tremendously. They focused on stretching the leg muscles and also strengthening the core muscles around your stomach and back. I advise you to see a physical therapist and learn some of the exercises to do at home. It will be a great help!
I hope this helped some because I feel your pain!