Lower back pain is one of the diseases that is much more common at the Americans than any other health problem. Treatment is very specific and is different from patient to patient because mostly it is not caused by one reason only.

Often lower back pain is related to patients lifestyle. The good news are that if your lower back pain is not caused by specific injury, you can reduce it with few simple exercise and stretching.

What Causes Lower Back Pain?

Lower back pain most often is caused by increased pressure on the back, as a result of loss of strength in the muscles in the back, too much sitting or inactivity.

Only 15 minutes of exercise every day, can help your muscles to relieve back pain. You can exercise at your home without any equipment.

Top Exercises to Treat Lower Back Pain

If you have not exercised recently, for start make these exercises very slowly. In time you will notice that your back muscles are strengthened,  and you can perform the movements without any pain.

Bottom to Heels Stretch:

-Kneel on all four limbs with your heels below your hips and hands below your shoulders—don’t over-arch your back.

-Keep your shoulders back and neck stretched out —don’t lock your elbows.

-Slowly move your back end backwards, maintain the natural curve of the spine.

-Go as back as you can but don’t move your hands— hold the position for one deep breath.

– Repeat this 8 to 10 times.

Knee Rolls:

-Lie flat on your back and place a flat pillow under your head.

-Bend your knees up to a comfortable position, make sure your feet to stay flat on the floor and keep your legs together.

-Your upper body should be relaxed. Keeping your chin tucked in, spread your arms straight so that they’re perpendicular to your torso. Keep your palms down on the floor.

-Slowly slide your knees to one side and allow the pelvis to follow. Your shoulders should be on the floor.

-Hold the stretch for one deep breath.

-Repeat this 8 to 10 times on the both sides.

Back Extensions:

-Lie on a flat floor with your stomach down and put the arms to your side withelbows bent.

-You can have your palms down on the floor and facing forward, or you can keep your hands in a fist with the outside of your handon the floor.

– Make sure to keep your shoulders back and your neck long.

– You should feel like you are hiding under your bed.

-Start to arch your back up, pulling slightly with your lower back muscles, and support yourself with your hands.

-While you are lifting off the ground, you will feel pressure in your stomach muscles and lower back.

-Breathe and hold the stretch for 5 to 10 seconds and then release.

– Repeat this 8 to 10 times.

Source: http://www.healthymagazine365.com

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Lower back pain is one of the diseases that is much more common at the Americans than any other health problem. Treatment is very specific and is different from patient to patient because mostly it is not caused by one reason only. Often lower back pain is related to patients...