Exercises For Lower Back Pain Relief

Lay on top of a fitness ball pressing your stomach into the ball. Your upper body should curl itself over the ball in the front. Then lift up your upper body and tighten your gluteal muscles at the same time.

This exercise could be potentially bad for either a frontal herniation or a posterior herniation because the beginning and ending positions may be too stressful. However, it may be good for those who have a herniation to the side.

Exercise 4

Use the fitness ball again. Sit on the ball but roll forward to get your back on top of the ball. Your legs will be at a 90-degree angle to the ball. Then roll backwards trying to flatten your low back into the ball. This action will separate the disks and align the facet joints. You may feel a rush of blood to the head. Hold the position at least 10 seconds, but up to 30 seconds. Repeat three times.

This exercise will be good for anterior disk herniation but could aggravate a posterior disk herniation.

Exercise 5

Lying on your back on a bed or firm surface, bring both legs up to your stomach using your hands to pull them to your stomach. Hold there against your stomach for 10 seconds. Then return back to the original position.

This exercise is good for a posterior disk herniation but may not be good for an anterior disk herniation.

Which exercises for lower back pain work for you may change, depending on where you are in the healing process. Initially, all exercises may cause discomfort but as the disk herniation starts to retreat back into the spinal canal, they should get easier and easier.

Using Exercises for Low Back Pain

Before you start any exercises on your own, it’s important to know what type of herniated disk you have. You’ll need imaging studies such as MRI, x-ray or CAT scan to determine this, along with a medical consultation. Exercises for lower back pain are best determined by a trained health professional.

Your knowledge on exercises for lower back pain from this article will help you understand the exercise protocol your health professional gives to you.

Author

This article was written for Insights-on-Health.com in Oct 2013 by Dr Donna Schwontkowski. Reversing health disorders is easier when principles of natural healing are used. Dr Donna is a retired chiropractor with a bachelor’s and master’s degree in nutrition and a master’s in herbology. She has over 25 years experience working with thousands of patients to reverse their health conditions. Read more about her here.

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