Exercises to relieve lower back pain?

Question

History of lower back pain in the lumbar region after falling 8 feet off an obstacle directly onto my lower back when in the military. Developed minor scoliosis as a result. Anyone know exercises that will specifically work the muscles in the lumbar region of your back that can be done at home? I know of some to do at the gym but it would be nice to have something I can do at home so I can just do them throughout the day.

Answer 1

http://www.bigbackpain.com/back_exercises.html

Answer 2

I just went to a pain management dr. for the same type of pain. She gave me several sheets of stretches that will target this. I cannot type them all in, but the basic idea is that they are the same stretches that a high school track coach would have you do before a meet, with the exception of one. Laying on your back, pull your knee into your chest, hold for 20 seconds-then move knee towards inside of body, hold again, then towards outside of body towards your shoulder (Sorry, hard to explain) Repeat on both legs. Also, dr. told me to always sit indian style or with legs straight out (ex. when home watching tv) Not sure if you can send messages on here, but if you can contact me somehow, I could fax or email the exercises and stretches---Good Luck. Maybe email be at username + yahoo.com

Answer 3

When my Daughters back was incredibly BAD, she would lay on the floor with knees bent and up on the coffee table. Or a chair that keeps them in the bent position. This relieves the lumbar pain. She slept this way by putting thick sofa pillows under her knees.

After a few months of this her back recovered completely. When driving or sitting anywhere she sat on a padded wood seat she carried with her.

The combination of these things finally fixed it completely without surgery.

Answer 4

Do a web search for lower back exercises or call your physician and ask them if they have a sheet of lower back exercises. Most doctors have them.

One of the exercises involves laying flat on your back and pulling one knee up to your chest and holding it there. Alternate legs and pull the other one up to your chest and hold it there. Then pull both knees up to your chest and hold them there. They say to do five to ten reps of each twice a day.

Answer 5

I too fell straight off a cliff in the dark of the night.
Flat to the bottom of the earth on my back.
I went to the doctor the next day and nothing was broken but it took many months to get to feeling better.
I was told to stand straight and bend all the way over forward and to hold that position.. No bouncing!
This has been the best for my back.
Try it and see if it works.

Answer 6

Did you already tried using Back Pain Relief 4 Life program? Proceed to this site : http://BackPainInstantRelief.com/ . This is able to extremely manage you!

Answer 7

lay on your stomach and put the toe of your shoe on the floor so your foot is veritcal and your calfs are face up.
put your arms in a v postion up on your elbows and support your weight.

it relieves back pain.

Answer 8

good deeds gets noticed has what will help you the best I can't top that its the best info for your question he should get those ten points because it is what you are looking for even I got to find out about the lower back pain I was having thanks for posting that question I got the info that I needed from looking at that site Thanks a bunch.

Answer 9

Strengthening your stomach muscles will help your back. I have a weak back and this helps me. Do sit ups, or high steps in place.

Answer 10

a "good" chiropractor can help u with this one