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Nobody enjoys having a sore lower back. Yet and still many people suffer from it. That is a strange thing to say because most cases are completely manageable. Even so, it is very likely that you or someone you know could use some low back pain relief. The majority of cases come from core muscles (abs, hamstrings, low back, butt) being weak and inflexible. Therefore, if you keep these muscles strong and flexible you are removing the primary root of a sore lower back.
I want to give you some exercises you can perform to reduce or eliminate pain in your low back. Your best bet is to combine these with a total body workout plan. If you are carrying excess pounds, you need to take healthy steps to lose weight. Strain is put on the discs and lower back muscles from extra weight. Also be sure to have your lower back examined by a medical professional before attempting this routine.
1. Stability ball hyper-extension - Lie down on the stability ball with your stomach and upper thighs covering the top of the ball. Place your feet flat up against a wall with your toes touching the ground. Your fingers should be on your temples and your elbows pointed out to the side. Without moving your feet, lean forward at the waist as far as possible. Now pull your torso up as far as you can so that you feel your lower back tighten as you reach the end of each repetition. Do 5-20 repetitions of this exercise.
2. Stability ball reverse hyper-extension - Have the stability ball and midsection positioned as you did for the hyper-extensions. Put your hands on the floor and make sure they are even with your shoulders. Keep your hands on the floor and lift your legs up as high as possible. There should be no more than a very small bend in your knees. Get in 5-20 repetitions.
3. Toe touch stretch - Have your feet together and keeping your knees straight, bend over slowly. Let your arms relax and hang loose with your fingers pointing toward your toes. Let gravity work on it's own to avoid a forced stretch. Hold in this position for 30 seconds.
4. Cat in the alley stretch - Start by getting on all fours. Push your back up until the upper back muscles are being stretched. Hold that position for 30 seconds.
Low back pain relief will fade away if you get this in two times per week. Whether or not you eliminate your sore lower back is up to you. Putting up with it as a result of neglect is like getting your car stolen because you left the keys in the ignition. While I feel your pain, you could have avoided the whole mess. Don't forget prevention is always the best choice.
