It is estimated that over 80% of Americans will experience some sort of back pain during their lifetime. This can range from slight annoyance to chronic debilitating pain. No matter where you are on the spectrum of back pain you are on there are several core exercises that relieve lower back pain and are very simple to perform.
Before you attempt any new exercises it is important to consult with your doctor or chiropractor. Below are four core exercises that relieve lower back pain that can be dome in as little as fifteen minutes per day.
This is a great warm up exercise. It will also help reduce existing back pain by putting your spine through a full range of motion. Perform this exercise by getting down on your hands and knees with your back in a neutral position. Arch your back and squeeze your abs at the same time. Hold this position for one count and then slowly reverse the position so your abs are closer to the ground and you back is in a u-shape. Repeat this exercise 12-15 times.
The Back Stretch
This is a simple exercise that can work wonders. To do this exercise lay flat on your stomach and place your hands, palms down, under your shoulders. Slowly push yourself up, keeping your waist and hips on the ground. Straighten your arms until your upper back is pointing upwards. Lift your head back until you feel the stretch in your lower back. Hold this position for 10-30 seconds.
This is a good exercise that will help strengthen your lower back. This is one of the core exercises that relieve lower back pain in just a few minutes a day.Lay on your back with your feet flat on the ground and you knees bent at a 90 degree angle. Slowly raise your hips into the air while keeping your feet flat on the ground. Continue pushing your hips in the air until they are in a straight line with your shoulders. Repeat this exercise 10-12 times.
This exercise really helps to strengthen your abdominal muscles and the muscles that run along your spine. To perform the exercise get into a position like your about to perform a push up. But instead of pushing up with your hands place your elbows and forearms flat on the ground and use those to push yourself up.
Once you are in a raised position tighten your abs and hold the position for 30 seconds. If you can hold it for that length of time hold it for as long as you can.
These at home exercises are provided to relieve your back pain in conjunction to the treatment at the Illinois Back Institute we can heal your back pain naturally without drugs or surgery through Functional Disc Rehydration™. These four core exercises that relieve back pain can be done anywhere at any time. You only need a small space on the floor and a few minutes a day. There are a number of other core exercises that relive lower back pain but these are the easiest to perform. If you back pain continues or gets worse you should consult a professional.