Our lower back is a crucial part of our body and we need to take special measures and exercises to make it stronger. Back lower pain is classified into chronic and acute. Acute remains for up to 6 weeks while chronic remains for more than 12 weeks. Acute lower back pain is of soft nature and therefore need little medications, exercises, and other treatments and often it vanishes itself within 6 weeks. Chronic Lower Back Pain is the main topic of our discussion today. This topic is one of the most discussed in every home. You will find every 7 people out of 10 discussing lower back pain.
As mentioned, Chronic Lower Back Pain is of long term nature and it needs proper medications, exercises, and therapies to be healed. You should sleep on a firm mattress like Molly Ortho. Also, place a pillow below your knee when you are sleeping on your backside. However, if you are lying on your left or right turn, you should place the pillow between your knees. It matters a lot to combat against chronic lower back pain.
Chronic Lower Back Pain Exercises
1. Pelvic Tilt
Pelvic Tilt is the best exercise to boost lower back flexibility and stability. If you are experiencing pain during this exercise, consult your physician. He or she will provide you with a better guide in identifying the core muscles. The core is a combination of abdominals and lower back muscles. They need to be kept in balance during Pelvic Tilt exercise; otherwise, you will feel lower back pain more than before.
2. Touch Your Feet
Try to touch your hand's finger with your feet while standing straight. Please do not try to touch your feet on the very first day of the exercise. Start slowly and gradually, it may take even 20 to 30 days that you will be touching your feet with your hand’s fingers. But believe me, it is the most economical, less time taking and beneficial exercise that anyone can do easily.
3. Knee Sway
Knee Sway is one of the best exercises that are mostly used for chronic lower back pain. In this exercise, you lie on your back with hand fully spread to the left and right side. Bend your knee and imagine that you have a basketball between your knees. Take a breath slowly and keep engaging your abdomen. Do this exercise for 5-10 times.
4. Alternate Knee Lifting
You have seen sports man doing this exercise on the ground as well. In this exercise, you pull your knee one by one and touch your abdomen, while stay lying on the floor. This makes your back stronger. You can repeat this exercise for about 8-10 times for each leg.
5. Swan Prep
In this exercise, you lie on the floor with your abdomen touching the floor. Keep your arms and legs close to your body, then bend your elbow in such a way that your shoulder be away from your ears. Raise your belly button and keep it up for the whole exercise. You can do this exercise for 3 to 5 times in one go. Please do not go for too much within a few days.
Chronic Lower Back Pain Exercises
1. Pelvic Tilt
Pelvic Tilt is the best exercise to boost lower back flexibility and stability. If you are experiencing pain during this exercise, consult your physician. He or she will provide you with a better guide in identifying the core muscles. The core is a combination of abdominals and lower back muscles. They need to be kept in balance during Pelvic Tilt exercise; otherwise, you will feel lower back pain more than before.
2. Touch Your Feet
Try to touch your hand's finger with your feet while standing straight. Please do not try to touch your feet on the very first day of the exercise. Start slowly and gradually, it may take even 20 to 30 days that you will be touching your feet with your hand’s fingers. But believe me, it is the most economical, less time taking and beneficial exercise that anyone can do easily.
3. Knee Sway
Knee Sway is one of the best exercises that are mostly used for chronic lower back pain. In this exercise, you lie on your back with hand fully spread to the left and right side. Bend your knee and imagine that you have a basketball between your knees. Take a breath slowly and keep engaging your abdomen. Do this exercise for 5-10 times.
4. Alternate Knee Lifting
You have seen sports man doing this exercise on the ground as well. In this exercise, you pull your knee one by one and touch your abdomen, while stay lying on the floor. This makes your back stronger. You can repeat this exercise for about 8-10 times for each leg.
5. Swan Prep
In this exercise, you lie on the floor with your abdomen touching the floor. Keep your arms and legs close to your body, then bend your elbow in such a way that your shoulder be away from your ears. Raise your belly button and keep it up for the whole exercise. You can do this exercise for 3 to 5 times in one go. Please do not go for too much within a few days.
