Exercises

There's no doubt that lower back pain is one of the most common injuries around. Whether it's from excessive straining or an old mattress, lower back pain can be debilitating and requires specific exercises for treatment. As you read this article, you'll learn a few exercises for treating lower back pain.

Apanasana
There's no denying how critical stretching is in avoiding lower back pain. One of the easiest exercises you can perform to help with lower back pain is one frequently seen in yoga classes and is known as apanasana. Begin by laying down on a yoga mat with with both knees bent. Then, pull one knee up towards your chest. Hold this pose for 30 seconds and gently rock from side to side before repeating with the other knee. An equally effective variation of this stretch involves pulling both knees to your chest and gently rocking from side to side.

Stability Ball Workouts
Like proper stretching, stability is another essential factor in reducing lower back pain. For those with severe lower back pain, physical therapists always incorporate stability ball exercises to strengthen the core, minimizing the strain often placed on the lower back. Physical therapists emphasize the spine when discussing the lower back benefits associated with stability balls, explaining that they help maintain a neutral spine, allowing the spinal discs to move in carefully without injury. One great workout to perform on the stability ball for lower back pain is to sit on the stability ball with hands placed on hips. Then, gently rock to one side, back to a neutral position, then rock to the other side. Similarly to the apanasana pose on the yoga mat, performing this shift in body weight while sitting on the stability ball promotes a neutral spine and helps to stimulate the blood flow circulating the back muscles. Another stability ball workout that helps alleviate back pain includes the spine extension, which involves laying across the ball, belly down, with your feet planted against a wall to help balance. Simply stretch your arms up towards the ceiling and extend your arms straight out.

Conclusion
With lower back pain being one of the most frequently occurring, lingering injuries, taking necessary precautions to avoid and alleviate it is crucial. By simply performing basic stretches on a yoga mat or stability ball, rest assured that you'll both combat lower back pain and reduce your chances of encountering it.


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