New remix songs mp3 download. There are some simple back exercises and stretches you can do at home to help ease lower back pain and improve your strength and flexibility.

• Lumbar Spine Stabilization Exercises
• Cervical Spine Stabilization Exercises
• Thoracic Spine Stabilization Exercises

5 Strengthening Exercises for Lower Back Pain 1. The gluteus maximus is the large muscle of the buttocks. Drawing-in maneuver. The transverse abdominis is the muscle that wraps around the midline. Lying lateral leg raises. The hip abductor muscles help to raise your leg to the. ● Yoga – strengthens core and back muscles and increases flexibility. ● Pilates – strengthens muscles and the spinal column and promotes good posture. ● Exercise programmes – provide a cardiovascular work out and all over body. Conditioning which includes the back and core muscles. Exercise programs for the core target the muscles located very close to the spine itself, as well as those in the pelvis. These days core strengthening programs can be found in many forms and may be called by a variety of names including Pilates, lumbar stabilization, cervical stabilization, core support, and trunk exercises.

Aim to do these exercises every day, along with other activities like walking, swimming or yoga.

Your pain should start to ease within 2 weeks and will usually pass in about 4 to 6 weeks.

Lumbar Spine Stabilization Exercises

See a GP if:

• your pain doesn't improve within a few weeks
• you experience severe pain while trying any of these exercises

Bottom to heels stretch

Start position: Kneel on all fours, with your knees under your hips and hands under your shoulders. Try to keep your back and neck fairly straight, and don't lock your elbows.

Action: Slowly move your bottom back towards your heels. Hold the stretch for one deep breath and return to the starting position.

Repeat 8 to 10 times.

Tips:

• avoid going right back onto your heels if you have a knee problem
• ensure correct positioning with the help of a mirror
• only stretch as far as feels comfortable

Knee rolls

Start position: Lie on your back. Place a small flat cushion or book under your head. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in.

Action: Roll your knees to one side, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position.

Repeat 8 to 10 times, alternating sides.

Tips:

• only move as far as feels comfortable
• place a pillow between your knees for comfort

Back extensions

Start position: Lie on your front and rest on your forearms, with your elbows bent at your sides. Look towards the floor and keep your neck straight.

Action: Keeping your neck straight, arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles. Breathe and hold for 5 to 10 seconds. Return to the starting position.

Repeat 8 to 10 times.

Tips:

• don't bend your neck backwards
• keep your hips on the floor

Deep abdominal strengthening

Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees, keeping your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.

Action: As you breathe out, gently tense the muscles in your pelvis and lower tummy so they're pulled up towards your chest. Hold for 5 to 10 breaths and relax.

Repeat 5 times.

Tips:

• this is a slow, gentle exercise – don't try to tense your muscles too quickly or too hard
• make sure you don't tense up through the neck, shoulders or legs

Pelvic tilts

Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees, keeping your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.

Action: Gently flatten your lower back into the floor and tense your stomach muscles. Now tilt your pelvis towards your heels until you feel a gentle arch in your lower back and return to the starting position.

Repeat 10 to 15 times, tilting your pelvis back and forth in a slow rocking motion.

Cervical Spine Stabilization Exercises

Tips:

• don't press down through your neck, shoulders or feet
• place one hand on your stomach and the other under your lower back – if you're doing the exercise correctly, you should feel the muscles working in these areas

Thoracic Spine Stabilization Exercises

Page last reviewed: 16 February 2018
Next review due: 16 February 2021