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More than 80% Americans suffer lower back pain at a certain point in their lifetime. In most cases, the pain in the back is caused by muscle spasm, which can be effectively controlled with the proper care, which include exercises and maintaining a correct posture. Keep reading to learn how to relieve and prevent lower back pain with these useful exercises.

Effective Exercises to reduce lower back pain

lower back pain exerciseActive exercise - not rest - is usually basic to reduce lower back pain and encourage healing. In fact, exercises reduce lower back pain because working out makes your muscles in your back, stomach, hips and thighs flexible and strong. First of all, you should try to maintain a healthy pgysical condition. Most people achieve this by leading active lives: they run, walk, ride a bike, swim, etc. Besides these physical activities, there are some exercises that you can use to help the specific muscles affected by lower back pain.

Before beginning any exercise program

Before any exercise session, you should always warm up your muscles. You can do so by starting with slow, rhythmic exercises. Inhale deeply before each repetition of an exercise and exhale when performing each repetition.

Exercises to avoid lower back pain

Wall Squats

Stand with your back against a wall as you can see in the picture on the right. Then, slide down with knees flexed to about 90 degrees. Hold your position during five seconds and then slide back up the wall. Repeat 5 times.

Leg raises

Lie down on your stomach. Raise one leg from the floor and hold it up for ten seconds. Do the same with the other leg. Repeat five times with each leg.

Back Stretch

Lie on your back with both knees flexed like in the picture on the side Cross one leg on top of the other. Pull opposite knee to chest until a stretch is felt in the buttock/hip area. Hold 20 seconds. Relax. Repeat 5 times each side.

Back leg swing

exercise for low back painStand behind a chair and set your hands on the chair. Lift a leg back and up maintaining the knee straight. Return slowly. Repeat five times with each leg.

Decrease strain on your back

Stand with your feet slightly apart. Place your hands in the small of your back. Keep your knees straight. Bend back wards at the waist as far as possible and hold the position for one or two.

Good posture while sleeping

The most effective way to relieve lower back pain is by maintaining a good posture during sleep. Most of us are not aware that we spend several hours in the same position, or even if you move, we you res in an incorrect position, your body will always feel the effects.In fact, in most cases of lower back pain is produced because of incorrect position forces the muscles of the back and wound them, producing pain.
The best way to solve this is by sleeping on your back with pillows under your leg. You should try to maintain this posture while you have a lower back pain, too. Look at the picture on the right.

If you sleep on your side, the incorrect position of the legs forces the muscles of the back during the whole night. That is the reason why you may wake up with lower back pain. To avoid this, you should try to sleep with your leg separated as you can see in the picture on the side.

An effective way to prevent and reduce lower back pain

Exercising is a good way to reduce lower back pain. However, the best thing to do is to align the position of your back during standing up, seating, driving and sleeping because incorrect posture it is the main cause of lower back pain.
Nowadays doctor recommend the use of orthopedic pillows to have an appropriate support for a correct posture. We recommend you to enter in this page to see the best pillow for lower back pain.

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