Best Exercises For Your Lower Back

The form of back stretches can go a long way in relieving the muscle tension which is the most common cause of a sever lower back pain. The stretches for your lower back should be done carefully to avoid any sort of injury to your back. When you have terrible lower back pain, it is very important for you to take extra care as it will lead to further complications which can cause hindrance in your life later as you age. Therefore, here are some of the simple lower back stretches which you can do at home. These exercises are simple and good for you in the long run.

It is said that our back is one of the most injury-prone parts of the body, do you know the reason why? Experts say that stretching one's back regularly will help keep our muscles flexible and thus create suppleness in ones spinal column which will also prevent injury. For those of you who want to practice these lower back exercises you can now stretch your back while doing yoga, while exercising at the gym, or even right now in your office. Here are some of the ways in which you can strech your back and help cure and prevent lower back pain.

These are the three best exercises for your lower back

• The first form of exercise for the lower back is to lie on your back and your knees bent at about a 45-degree angle (feet flat on the floor). Now place your right hand behind your right knee, and begin to slowly raise your right leg to your chest. Now hold your knee for about 10 seconds before letting go. Gently slide your left leg down on the floor till it is straight. Hold your left leg for 10 seconds. After this slowly return to your original position and repeat with opposite legs.
• For this form of exercise for your lower back you need to place both your arms behind your knees and pull your legs to your chest You need to keep in mind to keep your lower back on the ground. Hold in for 10 seconds and then release.
• On the ground, lie face down and place your arms out to side with the elbows bent to 90 degrees. Keep your hands evenly to your head with your palms down. Now inhale and exhale, while you push raising your head and upper torso too. In this form of exercise you will feel the stretch to pull right through your body. Hold for only five seconds and then inhale as you lower yourself to the ground.
• In this form of exercise for your lower back, you first need to lie on the left side with your buttocks up against a wall. Keep your legs out in front of you. Now roll onto your back with your buttocks up against the wall and with your legs straight up. The next step is to straighten your legs as much as you can without locking the knees together. Place the sole of your feet pointed up. You can have the bottom of each foot touching the other, with your knees bent for more stretching in the hips and in the lower back.
  
• This form of exercise for your lower back is the best since it can be done in a seated position. Start this exercise with your arms placed on your hips. Now lift your right arm over your right ear with the palm facing down. Now bend at the waist without any twisting of the body. Reach outward with your right hand and down the left leg with the left hand. Repeat this process on the other side.
  

These are some of the exercises for your lower back.