Having lower back pain?
Want to do rehab exercise?
Want to make your Back strong again?
HERE'S YOUR ANSWER DOWN BELOW
Generally lower back pain occurs in your vertebrae from L1 to L5. These vertebrae supports our upper body most. So, between these vertebrae there are rubber pads called inter-vertebral disc. Now when those discs slips or dislocates from those vertebrae than your lower back pain occurs.
Lower Back pain is really very disturbing for anybody. It make everybody's daily routine all messed up. I myself used to have lower back pain some years ago & i was so devastated because it looked like it was my regular problem. Almost every month i always used to have issues with my lower back. So, with so much of frustration i decided to make my back strong. I didn't want to just recover my injury i wanted to make my back strong. So with that goal i decided to firstly make my back strong & after that only i will continue my usual schedule. Literally there are number of exercises to make your back strong but the most effective & easy to do exercises were only 3 that i found.
So lets discuss about those exercises.
This was one of my favourite exercise as it really helped in not only recovery but also made my back stronger than what it was used to be. Its really simple exercise to do. One can even do this exercise at home. All you need is a Yoga mat.
HOW TO DO IT?
Set yoga mat on floor. Lie down on yoga mat with your face down. Now stretch your legs & your hands against each other. Make sure you hands & legs must be UP as much as possible. All you have to do it take your legs & hands UP in air as if you are creating an arc formation. Only your bellybutton(Core Muscle) touches the floor rest you body will be up in air. Keep your head down towards floor otherwise it may injure your neck. Hold that position for at least 30 sec... if possible & than do it again. 3 to 4 sets are must to do.
2.) BIRD DOG
Bird dog is also very effective exercise as it most of focuses on your lower back. Many of you will find this exercise very easy as you take some support from knee in performing the movement.
HOW TO DO IT?
Take a yoga mat or you can even do this exercise on floor too. kneel on the floor or on your yoga mat to perform the exercise. Now place your hands straight under your shoulder & place your knees straight under your hips. Do not loose your abdomen. Make your abdomen contract so that you can perform this exercise easily & properly. Breathe in perfect sync... Now extend your right arm parallel to floor & at the same time extend your left leg parallel to the floor. Try to raise your right arm & left leg as up as possible. Do this movement for at least 30 sec... than bring down your arm & leg. Now do the same with other limbs.
This exercise also helps in stabilizing your body & your spine.
3.) LYING BIRD DOG
Lying Bird Dog is almost same exercise as the above BIRD DOG. There's a minor difference in both the exercise. In Bird dog you do it on your knees & in lying bird dog you do it while lying on the yoga mat or gym mat.
HOW TO DO IT?
Everything in this exercise is same as the above one. Just make sure that you lie on yoga mat or gym mat with your abdomen touching floor. You have to do this exercise while facing downwards. Rest everything is same as i mentioned in above exercise(BIRD DOG). Well this exercise just gets more easy for you as you almost take your body support.
NOW TO MAKE EVERYTHING UNDERSTAND BETTER, WATCH MY TUTORIAL DOWN BELOW