Lower backache exercises

Lower backache is a very common and chronic problem. I see alot of patients who coming with this complain. Of course proper medical examination must be done to determine the cause and diagnosis of this problem.

More often than not the pain is due to improper posturing or trauma. Be it improper posture while driving, sitting, standing, turning or lifting objects. Direct injury to the affected site is also common cause.

Pain relief medicines either taken orally, apllied locally or plastered on, usually provide much relief to the patients. Unfortunately this is only temporary and the pain recurs.

Proper posturing is also important in treating this problem. The way one stands, sits or lifts objects helps alot in ellevating the pain.

Back exercises is another very important yet simple method one can do to help achive pain relief. The exercises are very simple and dont require any special equipment. It only takes about 15 minutes to them. And the results are indeed very satisfying. Of course as in all exercises it has to be done regularly, twice a day or at least once daily.

Here are some simple back exercises that can be done.

1. Lie on your back and roll knees from side to side.

2. Lie on your back and bend your knees, raise your head and shoulders and look at you knees then relax.

3. Lie on your back, then bend alternate knees to your chest 5 times each. Then bend both knees to your chest 5 times each.

4. Lie on your back with your knees bend abit about 30-45 degrees, and arch your lower back then flatten it.

5. Lie on your and lift your pelvis up and down.

6. Lie on your stomach and alternatively lift your leg straight up and down. Do it 5 times for each leg.

Do each exercise 5 times, twice a day.

You can also vist this site:

http://guardians.net/chiropractic/lowback-exercises.htm