If you want your back to get back the strength it had a few years ago and get the agility you had previous to your back pains you need to set up a regular exercise routine for yourself. Among the various exercise programs for lower back pain you should try a few f them and decide which one s the most appropriate for you. However, whichever exercise program you decide on you should first check with your health care professional before embarking on the program.
When you do start out to plan your lower back pain exercise program you should keep in mind that the exercises should be done 3 times a day for at least 10 minutes each and gradually move up to 15 minutes for each exercise period. The total daily exercise routine must be not be les than 30 minutes. When you start your exercise routine it must be in the presence or supervision of your orthopedic surgeon or physiotherapist just to ensure that you are carrying out the exercises correctly and in the proper posture, then when you are sure that you are doing it correctly and that the exercises are having a positive effect you can move out to ding them on your own.
When you set out on your lower back exercise therapy the chiropractic therapist will probably suggest the following exercise routine:
Ankle pumps:
You will be required to lie on your back with your legs straight and elevate your ankles slowly about 10 times.
Heel slides:
This is also done on your back with your legs straight and bring your knees up slowly with your feet flat on the ground – this is repeated about 20 times.
Abdominal contraction:
This is done lying on your back with your knees bent and your palms resting on your abdomen. Then you must raise your body from your shoulders without lifting your feet – this is repeated 20 times. Remember to hold your breath when you raise your body up, hold for 3 seconds then lower it down while you breathe out.
Straight leg arises:
You must lie on your back with one leg straight and one leg bent at the knee. Tighten your stomach muscles and hold your breath then raise the straight leg about 12 inches, hold for 3 seconds then relax. Repeat 20 times with each leg.
Heel raises:
Standing with your pals against the wall you must raise your heels up by standing on your toes. Breathe in while you raise yourself up. Hold for 5 seconds then relax. Repeat 20 times.
Wall squats:
Finally the last exercise will be the wall squats. Keep your back against a wall and slide your feet about a feet away from the wall. Keeping your abdominal muscles tight you should slide your body to a squatting position, without actually going all the way down. Hold this position for 5 seconds then stand up again. Repeat 10 times.
After doing these exercises for a week you will definitely find a great change in your lower back and will be able to lead a normal life. However, these exercise routine should be continued with to avoid getting back into the painful situation you have managed to get out of.