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Exercises for your lower back
Back exercises are extremely important because the muscles of the spine and abdomen support the spine better than any brace or corset. If you have chronic, nagging back pain, it is likely that performing these exercises religiously for 3 months will greatly reduce your back pain.
Exercises for the lumbar spine
The purpose of these exercises is to strengthen the various muscles that support the spine, especially the abdominal muscles and the extensor muscles of the sine.
Splinting the lumbar spine
Exercise 1: Back arch
Stand up straight, feet pointing directly forwards and apart as wide as your shoulders, hands placed on the small of your back, fingers pointing backwards. Breathe in and breathe out slowly. As you breathe out, bend backwards as far as you can while supporting your back with your hands and keeping your knees straight. Hold your lower back arched for 5 seconds, then return to the neutral position. Repeat 5 times.
Exercise 2: Cat back
Assume a kneeling position, resting on your hands and knees. Arch your back like a cat and drop your head at the same time. Hold for about 5 seconds, then reverse the arch by bringing up your head and forming a 'U' with your spine. Arch and sag your back several times.
Exercise 3: Knee-to-chest raise
Lie flat on your back, bend one leg up, grasping it with your hand just below the knee, and bend your head forward so that your forehead approaches your knee. Hold for 5 seconds. Repeat on the other side.
Exercise 4: Straight-leg raise
Lie on your back. With your leg perfectly straight, raise it as high as you can. Repeat with the other leg. Take this to the limit of pain.
Exercise 5: Straight-leg swing
Lie on your back with your arms spread out on either side. Raise one leg as high as possible, keeping it straight. Swing the leg in an arc from one side to the other. It is important to swing the leg on the side of your back that you feel pain (if you have any). Hold for 5 seconds. Repeat 5 times.
Exercise 6: Pelvic roll
You can get better results if someone pins your shoulders to the floor while you do this exercise. Lie on your back. Lift your legs together in the air and roll them from side to side. Hold for 5 seconds on each side. Repeat 5 times.
Note: Swimming is the ideal exercise for your back.
Copyright 1995: John Murtagh, Professor of