In order to relieve lower back pain, exercises and stretches are an important component of any treatment plan. Certain exercises can also prevent lower back pain, and future injuries from occurring. Patients with lower back pain need to strengthen weak muscles and lengthen tight muscles and fascia in the back. Research has shown that with patients with lower back pain should not perform sit-up exercises because it can put additional stress on the lower back causing more damage. There are three exercises that have shown to reduce lower back pain and strengthen the muscles in your lower back.

The first stretching exercise is called “cat/camel.” To perform this exercise you will start on your hands and knees. Once you are on your hands and knees you will arch your middle back like a cat arching their back and curl your head forward looking down at the ground. Once in the cat position hold this position for a count of five seconds. Next, you are going to flatten your middle back, looking up with your head and arch your lower back like a camel. Once in the camel position hold this position for a count of five seconds. Repeat both motions three times for a total of thirty seconds. Perform this exercise twice per day.

The second strengthening exercise is called “bird dog.” To perform this exercise again you start on your hands and knees. Once you are on your hands and knees, the first step is to tighten your abdominals. To do this suck your navel towards your spine and brace your abdominals as if you were about to get punched in your stomach. You should be able to hold this contracted position and be able to breathe normally. Once your abdominals are tight, then you are going to extend your right arm straight out and at the same time extend your left leg straight out. Your arm and leg should be as straight as possible, all while maintaining a contracted abdominal core. While in this position hold for a count of five seconds and then return to start position. Next you will extend your left arm out straight and extend your right leg straight out. Hold this position for a count of five seconds. Repeat these two positions, six times total.

The third strengthening exercise is called a “side plank.” To perform a side plank you will start out laying on the floor on your right side resting your body weight on your right forearm keeping your torso, pelvis, and legs in a straight line. Next, you are going to suck your navel towards your spine, contracting your abdominals, while still being able to breathe normal. With your abdominals contracted you are going to push up into the plank position resting your body weight on your right forearm and having your torso, pelvis and knees off the ground in a straight position. Your forearm and lower leg and feet should be the only area contacting the ground. Once in the plank position you will hold this position for 30 seconds. Next, switch sides so that you are starting on your left side and repeat the same plank procedure on the left side. Hold this position for 30 seconds. Perform this exercise for a total of two sets on both the right and left sides.

Perform these exercises three to four times per week to help relieve and prevent lower back pain. These exercise not only will help to alleviate and prevent lower back pain but they will also improve your posture and improve your overall health and fitness.

Dr. Todd P. Sullivan, is a chiropractor in Springfield, VA, sports injury specialist, and owner and clinic director of NOVA Chiropractic & wellness Center. To learn more information lower back pain please visit http://www.NovaChiroWellness.com

Do you suffer from back pain?  If you do, you are not alone.  Back pain is one of the leading reasons for people missing work today in the United States.  It also is the cause of most work related injuries.  This problem affects anybody regardless of their occupation.  It doesn’t matter if you are among those with physically demanding jobs or if you work at a desk for a living.  The following Exercises for back pain will help you relieve your pain or avoid pain all together.

The best way to prevent back injuries is to be sure to stretch before lifting any heavy weights and if you can, start a weight lifting regimen to strengthen your back muscles.

Also it is very important that you keep in mind that the back injuries can be very serious due to the fact that back muscles are very sensitive and they may be severely injured if not careful.  As with any other exercise program, please consult your doctor before starting these exercises for back pain relief.

These exercises target the lower back because this is the most common problem area.  The exercises should be done on a daily basis.  Be certain to change the sequence from time to time.

Side Bend

Standing with your arms at your sides and your feet slightly apart, bend your body to the left side running your hand down to the side of your leg.  Bend your entire upper body at the waist as far as possible without straining. Stay in that position for 5 seconds and then straighten your body up. Now repeat this routine on the other side of your body.  Perform this exercise 5 times on each side.

Knee to chest
Start the exercise by laying on your back on a flat surface.  Bend one of your legs towards your chest and hold your knee with both hands.  Pull your knee towards your chest while keeping the other leg and back flat against the floor.  Maintain this position for about 10 to 15 seconds, then lower your leg until it is flat against the floor.  Repeat this exercise with the other knee.  Repeat sequence 5 times with each leg.

Wag the Tail
Start by going down on all fours facing down.  Try to keep your shoulders still while moving your right hip slowly to the right as far as possible.  Slowly return to the starting position.  Repeat exercise to the left now. Repeat exercise five times on each side.

Upper back stretch
Using a stool, sit with your back and head against a flat wall.  Stretch your arms toward the ceiling and hold them up for 5 seconds.  Then, try to make your shoulders touch the wall.  Hold this position for another 5 seconds.  Lower your arms.  Repeat exercise 5 times.

Hip Stretches
Start by getting down on all fours while keeping your neck straight parallel to the floor and looking down. Lower your head by bending your neck while at the same time you bend your right knee towards your head.  Then raise your head up and stretch your right leg until it is parallel to the floor.  Return to the starting position.  Repeat the exercise with the left leg.  Repeat sequence 5 times.

Perform these exercises on a daily basis and in no time you’ll experience improvement of your back condition. Your body will become more flexible and you will lower your chances of injuring your back.  Do you have 5 to 10 minutes per day to perform these exercises for back pain relief?  Of course you do!