Hi everyone,

Was wondering if anyone knows of good exercises to strengthen the lower back area. I suffer from really bad lower backaches and will welcome any suggestions to help reduce it. The problem started post-baby, I think, due to an epidural and it just hasn't gotten any better. I do exercise a bit- walks and yoga mainly but haven't seen many results. Welcome advice.

Thanks in advance.

    

Some good low back strength exercises: bridge, cobra, back extension, superwoman, prone plank, bird dog.....try to see which one works best......get doctor to check for possible disc or other problems....

Hi Mark,

Thanks for sharing this..Will get my ortho to check me up before I get started on any of these.. Cobra is something I do right now as well.. But not the rest.. Also, will get screened for possible disc problems, although am quite sure the problem is due to the epidural.
Thanks again.

What i feel is that you should follow some good yoga exercise.

yes,yoga is best exercise for back pain.

yogaasanas like pranayama is more beneficial exercise for back pain.try this.

You can try the below exercises to reduce your back problem

1. Simple and safe exercises: Includes walking, swimming and bicycling.


2. Weight control: Is a goal towards which you must tread to relieve backache as excess weight puts immense strain on the soft back tissues.


3. Sleeping Posture: Persons with back problems should sleep on a firm mattress on their sides with knees bent at right angles to the torso.


4. Avoid lifting weight: Be careful of the posture while bending to lift heavy objects. Take care never to bend from the waist down to lift any object, but instead should squat close to the object, bending the knees but keeping the back straight and then stand up slowly. This helps avoid strain on the back.


5. Exercise for people with deskbound jobs: Neck tension could arise from long hours at the desk or behind the wheel of the car. This can be relieved by certain neck exercises. Rotate the head clockwise and anti-clockwise allowing the head to drop forward and backward as far as possible and turning the head to the right and left as far as possible several times. These exercises help to loosen up contracted neck muscles, which may restrict blood supply to the head.

Hamstring stretching exercises are extremely important in reducing low back pain.