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The pain in lower part of back is a common muscular problem. It is of three types.
• Acute- this is caused due to accidents or fall.
• Sub acute
• Chronic- this occurs due to course of time like ageing weakness in joints, etc
There are various exercises for curing lower back pain.
These are classified under three heads
1. Initial
2. Intermediate
3. Advanced
Initial lower back pain exercises
• Ankle pumps- moving your ankles up and down while lying on your back
• Heel slides- slowly bending and straightening your knee while lying on your back
• Abdominal contraction- lying down on your back. Tighten your abdominal muscles to squeeze your ribs down toward ground.
• Wall squats- stand while leaning against a wall. Bend both knees to 45 degrees but keep your abdominal muscles tight.
• Heel raiser- raise upon your heels and down.
• Straight leg raiser- lying on your back, keep one leg straight and other leg bent. Slowly lift straight leg up in air and bring down.
Intermediate lower back pain exercises
• Single knee chest stretch- lying on back, both knees straight. Bring one knee up toward your chest.
• Hamstring stretch- lying on back with holding one of your thighs in air.
Swiss ball lower back pain exercises
• Lying on your back, as your knees is bending upon the ball. Raise your arm over head and corresponding other leg in air.
• Sitting on the ball, raise your arm overhead and other corresponding leg up from ground about 2 inches in air
• Stand with wall, while ball is in between you and wall. Slowly start bending your knees to 45 degrees, and raise your both arms overhead
• Lying on stomach over the ball, alternatively raise each of your arm and leg in air one by one
Advanced lower back pain exercises
• Hip flexor stretch- lying on bed, holds knees towards your chest. Leave the knees one by one.
• Piriformis stretch- while lying on your back, cross your legs and pull opposite knees.
Keep yourself in one position at least for 10 seconds and repeat all the exercises for at least 10 times.
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