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To relieve lower back agony, exercises and stretches are an important part of any treatment plan. Certain exercises can also forestall lower back pain, and future wounds from occurring. Patients with back discomfort need to strengthen feeble muscles and lengthen tight muscles and fascia in the back. Studies have indicated that with patients with back pain should not perform sit-up exercises as it can put further stress on the back causing more damage. There are three exercises that have shown to reduce lumbar region pain and strengthen the muscles in your lumbar region.

The 1st stretching exercising is called “cat/camel.” To perform this exercise you will be starting on your hands and knees. Once you are on your hands and knees you'll arch your middle back like a cat arching their back and curl your head forward looking down at the ground. Once in the cat like position hold this position for a count of 5 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 3 times for a total of 30 seconds. Perform this exercise twice per day.

The second reinforcing exercise is called “bird dog.” To perform this exercise again you start off on your hands and knees. Once you are on your hands and knees, step one is to tighten your abdominals. To do this suck your navel toward your spine and brace your abdominals as if you were about to get punched in your gut. You ought to 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 ab 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 5 seconds. Repeat these two positions, 6 times total.

The third strengthening exercise is known as a “side plank.” To perform a side plank you may 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're going to suck your navel toward your back contracting your abdominals, while still being able to breathe ordinary. With your abdominals contracted you're 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 area contacting the ground. Once in the plank position you will hold this position for 30 seconds. Next, switch sides so you are beginning 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 2 sets on both the right and left sides.

Perform these exercises three to 4 times per week to assist in relieving and forestall back discomfort. These exercise not merely will help to lessen and stop back discomfort but they'll also improve your posture and improve your overall health and fitness.

Doctor. Todd P. Sullivan is a Chiropractor in Springfield, VA. He could be a sports chiropractor, concentrating on fast pain alleviation and a pro in treating joint and muscle injuries. He provides short term, affordable neck and back pain relief care. On his website he has many great articles on exercises for lumbar region discomfort alleviation.

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