The Best Exercises To Relieve Back Pain, Lumbago and Sciatica

There are exercises for back pain that concentrate on adding more strength to the muscles that work to arch the spine. The sudden injury from lifting or twisting is actually a result of ligament tears or disc problems that have been overly pressured.

Back pain sufferers can perform other techniques including lying prone. This is executed by putting their arms on top of their stomachs for about ten to fifteen minutes. An alternative is the use of a pillow placed under the hollow of the lower back in order to support the back. Overall strengthening exercises such as press-ups and standing extensions are advised to be done once pain has subsided enough to be performed comfortably.

Physical therapists can teach a lot of exercises for back pain sufferers. They will advise you to repeat these exercises regularly for best effect. Fitting in a regular exercise regime may be a burden for you, but the rewards are worth it.

Here is an example of one of the many natural exercises for back pain. Although a simple exercise, it's origins are based in ancient oriental therapy. Traditional Chinese medicine has a 2, 500 year old history, and this includes physical therapy as well as herbal medicine, which covers stretching, massage, acapuncture, liniments, herbs and infused poltices.

Some people who have sought the assistance of a trained traditional Chinese medicine practitioner to administer back pain relief have found it to be very beneficial. However, there are others who have learned some techniques on their own from books, DVD's, or study courses. Here is an example of an exercise you can perform at home on your own:

1. On a firm bed or on the floor, lie on your back. Slowly raise your knees up until they are above abdomen. When grabbing the inside of your shins, spread your knees a little. When you exhale, let your knees effortlessly fall further apart out to the side. Close your eyes as you focus your mind on your lower back. Feel the stretch of your inner thighs and the relaxation of your lower back. For several minutes, hold on to that position as you inhale and exhale deeply. Bring your knees slowly back together.

2. With the knees bent, slide your feet towards the floor or bed until they are near your backside. Inhale and exhale as you flatten your lower back by gently pressing it into where you are lying down. Hold for a few seconds then go back to the curled position with your knees pulled into your chest. Repeat for about three to four times.

3. Find a strong table, such as a dining table, and lean across and grab the far edge or sides with both hands. With your torso on the table, your legs should be hanging from the edge. Inhale and exhale as you feel the gravity naturally pulling your legs down towards the floor. Feel it being stretched as you hold on to it for several minutes together with a slow breathing. Close your eyes and imagine the pain releasing with each exhalation.

Once you feel your back is recovered enough for you to perform your normal every day tasks, consider taking up a gentle exercise class that focuses on strengthening your core muscles, such as yoga stretching or Pilates classes.

If your timetable or family situation prevents you from attending classes at a gym, buy a good quality exercise DVD that you can follow at home. Make sure you schedule in regular sessions, and don't let every day tasks prevent you from keeping yourself strong.

Wishing you the best of back health!

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