Got Lower Back Pain?
Wednesday, October 12, 2011 at 4:26PM 
Here are some "housekeeping exercises" that are designed to strengthen your core to support your low back. This will hopefully alleviate some of your low back pain as well as improve the health of your spine over time. These 6 exercises can be done daily, and you should shoot for doing at least 6 and as many as 12 sets of these 6 exercises each week.
1. Drawing In Maneuver (rainbow) 3x 5 second hold
2. Bird Dog 3x 3 second hold per side
3. Side Plank Hold 15-30 seconds
4. Prone Cobra 20-30 second hold
5. Floor Plank 30 second hold
6. Floor Bridges 20x
In addition to these 6 exercises, make sure you do some low impact cardiovascular exercises such as swimming, cycling, or elliptical machine to promote bloodflow to your discs, muscles, bones, and get some bloodflow to the brain to help your mood!
Stretches:
Hamstrings
Quads/ Hip Flexors
Piriformis
Mckenzie push up seal Stretch
In addition to Strengthening you spine, here are some stretches you can do as "housekeeping" for your spine and surrounding muscles. I find them very helpful for my clients who have lower back pain, especially in the lumbar region. Try these stretches for some relief!
Pain Back, Pain In back, Pain in the back, back pain lower, lower back exercises, lower back fitness, lower back pain, lower back strength, lumbar back pain, side and back pain, upper back pain, what is back pain in Core Training, Lower Back Pain, injury, posture Email Article Print Article Permalink
Reader Comments (4)
Its a great post indeed. It let us know that Yoga is not only about exercising or stretching our body health but due to this we can make ourselves relax and it makes our mind fresh.
Actually I find out about Article related about Back fain, but I can't found it on Google, hope you can write that topic for me, it's my pleasure to visit again your website .. ^_^
Thanks for this post. It has information pointing to help people suffering from back pain. Keep up the good writing!!
Great tips and exercises for Back Pain Relief, it is important to stay flexible and stretch at least 2-3 times per week.
Excellent post!, with great tips on how to strengthen lower back muscles and stretches accompanied with video. This is a great help for people seeking exercises and stretches to treat their lower back pains. I hope you have more of this. Thank you for posting.