How To Gently Stretch Your Lower Back

July 3, 2012

Stretch Your Lower Back

Lower back pains become a nagging problem over time for thousands of people as they get older. They can range from mild annoyances to severe and debilitating pain. Whether you work in a warehouse lifting boxes all day or sit at a desk in an office from nine to five you are at risk for sustaining lower back injuries. One of the biggest problems with lower back pain can be trying to take care of it once it’s too late. Often someone who is out of shape, and carries extra weight will injure themselves further by trying to jump right in and do back work outs. The truth is the best way to avoid lower back pain is to be proactive about it. If you maintain a healthy diet and exercise routine most of your life you can avoid ever having to deal with such pain in the first place.

Most people, however, are already behind the ball as far as staying in shape. So one of the best things you can do is exercise responsibly and be cautious as to not injure your lower back. You might want to try gently stretching your lower back to start out. Whatever you do don’t just jump in headfirst and try to do something stupid like hyper-extensions or dead lifts. Her are some stretches for you to try at home.

Start out standing straight up with you feet shoulder width apart and your hands directly above your head. Begin to bend over slowly and reach for your feet. Feel each section of your back lower closer to the ground one lumbar at a time. The whole process should take 3-4 minutes before your hands are down by your feet.

Another good stretch is to lay stomach and face down on the ground, now slowly raise your hands and chest off the ground, and your feet up as well. In the finished pose you should be laying their looking like superman. Hold this pose as long as you can, really let your muscles tense up, and them relax back down to the floor.

Next sit up with your feet straight out in front of you raise one knee so that that foot is flat on the ground, even with the knee on your stretched out leg. Twist your torso and reach out with the arm opposite your raised leg. Press that elbow against the outside of that knee so that the side of your lower back is being stretched out. Now try this with the opposite side for the same amount of time to evenly stretch your obliques.

Here are three easy and gentle stretches you can try at home to help easy some of the pain in your lower back. These are a great way to get started on building strength back up in your lower back. The next step is to start exercising when the time is right and also make sure to eat healthier; the less fat you are carrying in your stomach area the less strain is being put on your lower back.

Why You Should Start Doing Core Exercises Today

July 3, 2012

Core Exercises

As you grow older you may begin to find that more and more parts of your body aren’t retaining muscle strength as well as they did in your younger years. After all when you were younger you could run around for hours, climb trees, fall of a bicycle, play tackle football and nothing would seem to effect you the next morning. Being sore or achy was a concept you were yet to grasp.

However, as you get older these aches and soreness can become unbearable. A day at the golf course can mean Advil, ice packs and four hour long naps the next day. And forget even trying to play basketball, or two-hand touch.

This is not a great mystery. The truth us that as you get older muscle fiber breaks down until there is barely any at all, and the process can be exponentially faster for people who sit in a chair at an office for eight hours a day and don’t exercise or practice healthy dieting habits. The point that I am getting at is that a weak core can be the beginning of the decline of your own physical health.

You can do all the cardio in the world but over time you will break down the muscles in your chest and arms. All the while you are applying damaging pressure to your knees and lower back.

On the reverse side, all the push-ups, pull ups, bench presses and curls are no good if your core is weak. Your upper body may look great; like a beautiful house. But a beautiful house is no good without a trusty foundation, and that is exactly what your core is; the foundation of your beautiful house.

Without a strong core your back and legs are more prone to injury over time. It acts like the intermediary between the rest of your body and physical stress. It is important to have strong legs and upper body, but it is your core that will help keep you healthy and active longer. It will keep you healthy and active while the rest of your body begins to break down.

Don’t believe me? Then start today! Start a weekly routine working out the front, upper and lower abdomens, as well as the obliques. Try three sets a day of sit ups, leg lifts, planks and side planks doing as many reps as you can in each set every other day. Work in some interval plyometric training one or two days a week to help build functionality power, strength and speed in your whole body including the core.

You will find in no time that your newly strengthened core muscles not only help you get through a regular work day easier, standing up straighter and happier, but they also make it easier for you to come all the way around much easier with that nine iron when your trying to make par on the last hole of the back nine.

It is never to late to start developing your core muscles. Even if you have never been some one with nice abs before. Start small. Do what you can, just make sure to do Core exercise regularly… you’ll quickly be thanking yourself you did!

Lower Back Workouts You Can Do At Home

July 3, 2012

Lower Back workouts

Lower back pain can be a big problem for a lot of people and it can grow to begin a near debilitating problem. That is why it is important to do everything you can to strengthen your back and core, and begin to do it before its too late.

One of the best ways to do this is to learn Lower Back Workouts You Can Do At Home. If you can do this than you will always be able to work out your core and abs no matter where you are. You will never be at the mercy of monthly gym bills or long lines at the abdomen abductor machines.

To get you started here are some workouts for your lower back that you can do at home with no equipment. Try to do these in sets of 2-3 per exercise with 20-12 reps per exercise.

Superman’s- lay flat on the ground with your stomach and face pointing down. Put your arms out in front of you and raise them and your legs at the same time as high as you can, holding them there for a couple of seconds. Now bring them back down. Rest for no more than two seconds and raise them again.

Alternating Arm & Leg Raises- stay facing down towards the ground, now get up on your hands and knees. Alternate raising your right arm and left leg and then your left arm and your right leg. Stop for a couple of seconds at the top and no more then one or two seconds in the rest position just like the superman.

Floor Crunches-Lay on the floor with your back flat, feet raised so that your knees to your ankles are parallel and a couple of feet off the ground. Hold them there in that position. Now raise your back up off the ground (hands behind your head) just enough so that your shoulder blades aren’t touching the ground anymore.

Floor Side Crunch- Lay on one side of your back at a time, much like floor crunches except you are going to isolate first one side then the other of your abs (the side muscles of the abdomens are called the oblique’s.) The only difference is one leg is going to rest on the floor and the other will crunch in towards the middle of your body along with your arm and head as you raise to do a crunch on the side you are working out.

There you have four basic lower back work outs that can be done at home, a hotel room floor, or even in an office given the right circumstances (we don’t recommend you try these in a cubicle). Now you have no excuse to not be working out your core and lower back at least three to four times a weak. Remember a healthier lower back, and core is the first step to a happier healthier you and to a much longer life of being physically fit and active.


How To Relieve Lower Back Pain

July 3, 2012

Relieve Lower Back Pain

Lower back pain can be a real problem. It can be a debilitating problem in fact. If you are someone you suffers through this and needs to lose the back pain a couple treatment option include to go to a chiropractor or to even see a regular doctor and seek painkillers. However, this does not address the real root of the problem. In fact masking the pain can lead to worse problems. Pain is your body’s way of telling you something is wrong and you need to address it. By masking the pain with prescription painkillers you could further injure yourself or loose track of just how bad the problem is over time.

The first thing you need to do is access the situation. If you are some one who is relatively sedentary, maybe you sit a desk at work for eight hours every day, you need to do something about that. Get up every now and then. Stretch; go for a walk at lunch. Be active. Do not allow excuses to get in the way of you and your health. If you have kids that keep you busy, let them know you need to set aside time after work to exercise or stretch. They will be a lot happier to have a parent who can still walk to see them down the isle when they get married some day, then to have a parent who neglected their own health because they couldn’t find a half hour between soccer practice and girl scouts to be proactive with their own health. You will also be teaching them a valuable lesson of the importance of being healthy.

Other things to look at are your own health. Are you an over weight person? Dieting might be a necessary precaution for you as well. Carrying extra weight, especially in the front by your belly puts added strain on your lower back. Most of the time a hurting lower back is a sign of weak abdomens. Shed the weight and strengthen the core and your back will begin to feel relief.

So what are some exercises for strengthening your core, stretching, and relieving your back of pain?

First I would have to recommend stretches as a warm up. Back pain stretches help to break down scar tissues and also to prevent injury. Start by bending over slowly, releasing each one your lumbar one at a time as you try to reach your toes. Let your self hang there for a while. Also do this sitting down with your feet in front of you. If you cannot reach your feet grab a towel, throw it over your feet and slowly pull yourself closer and closer to your toes. Next stretch your hamstrings, do this by getting in to a lunge pose and leaning forward.

If you have access to a pull up bar you might also want to try hanging with your knees raised for a couple of minutes. This will help decompress your spine.

Now on to strengthening those abs.

Try doing three sets of as many sit-ups, leg lifts and side ways leg raises as you can. This will target your middle and lower abdomens’ as well as your obliques. The key with core straightening is to target all of your core muscles. Often times back injuries come from an imbalance in these muscles. People tend to put so much focus on getting the 6 pack that they forget there is also oblique and lower back muscles which are all part of the core and and need to be in balance to not only achieve the desirable look but to be powerful and much more resistant to lower back injury.

Good luck and good health. Remember to relieve back pain and enjoy good health it’s important to ease into any new exercise routine and consult your physician if you have any questions with regards to specific injuries or health issues.

Lower Back Exercises You Can Do Daily

February 17, 2012

lower back exercise

A lower back exercise is typically performed with the aim of strengthening the lower back muscles to help prevent injury and strengthen the core muscles. The following exercises for the lower back are to be performed at least three times a day. As the strength of your back  muscles improve you can then progress by slowly increasing the repetitions and frequency of the lower back strengthening exercises to avoid causing or increasing any pain.


Transversus Abdominus Retraining

• Pull your belly button slowly away from the belt line and then breathe normally. Ensure your rib cage is relaxed and not elevated during this process.

• Press 2cm in deeply from bony process in front of the pelvis.

• Practice to hold the muscle at a third of the maximum contraction for sometime daily provided there is no pain.

• Repeat the back exercise 3 times in a day.

Opposite Leg Arm Raises

• Start the exercise while lying with your stomach on the floor and your
arms over your head.

• Keeping your elbow and knee straight, gradually lift the opposite leg and arm while tightening your bottom and lower back muscles.

• Hold for about 2 seconds and return back to the starting point.

• Repeat the same process using the other leg and arm.

• Perform at least 10 repetitions on each side as long as it is not painful.

The following are the best intermediate lower back exercises for lower back pain must be typically performed at least 1-3 times in a week as long as one does not feel any pain or they do not increase the pain. Ideally, they must be done on consecutive days, in order to allow recovery of the muscle. When your lower back muscle strength improves, you can advance by slowly increasing the sets number, repetitions or the period of the exercises as long as they do not increase or cause any pain.

Prone Hold

• Start this exercise supported on your toes and elbows while your back is in a straight position.

• Remain in this position for sometime provided it is not painful and the posture you are maintaining is good.

• Repeat the exercise 3 times.


• Start this exercise with your stomach on the floor and your arms over your head.

• While keeping your elbows and knees straight, gradually lift both legs and arms as you tighten your bottom and lower back muscles at the same time.

• Hold for about two seconds then gradually return back to the starting point.

• Perform 3 sets each of 10 repetitions as long as the exercise is not painful.

Side Holds

• Start this exercise supported on one foot and elbow while your back is in a straight position.

• Hold the position for sometime provided the exercise is not painful and the posture you are maintaining is good.

• Repeat the exercise on each side for at least 3 times.

Resistance Band Rotation

• Start the exercise while standing or kneeling with your back in a straight position, while you hold a resistance band.

• Gradually allow your body to rotate while you maintain your back and arms in a straight position.

• Perform three sets of at least 10 repetitions provided it is pain free.