Lower Back Exercises for Men

The main causes of lower back pain in men are muscle strain, fatigue and injury to ligaments, muscles and discs that support the spine. According to a common observation, lower back pain makes you sit, stand and walk in a different manner that might give temporary relief from pain. But over time, such wrong postures further complicates the problem of lower back pain. Therefore, it is very important for you to get proper, efficacious and on-time treatment for pain in the lower back. The medical treatments will surely help you but if you wish to fasten the process of recovery, you can take help of some lower back exercises for men. These exercises will also prevent the occurrence and recurrence of back pain. Do take your doctor's agreement before performing such exercises. Here are a few most effective ones.

Lower Back Exercise 1: Take a swiss ball. Lie straight on your back on the floor. Place your legs on the swiss ball in such a way that your knees are at right angles. Raise your left leg above the swiss ball. At the same time, raise your right arm. Hold the posture for 2-3 seconds, and then bring them back down. Now, raise your right leg and left arm simultaneously in the same manner as above and stay in this posture for 2-3 seconds. Repeat both the postures alternatively for a count of 12-14.

Lower Back Exercise 2: Lie flat on the stomach with your hands on the sides. Move your hands in front, and with their support, lift your body off the floor to a height that is comfortable to you. You can extend your body a bit backwards to get some support in lifting. Stay in this position for about 25-30 seconds. Come back to the starting position. This is known as one of the best lower back exercises for back pain for men. Start performing this with a count of 2-3, then gradually increase the rep to 5-6.

Lower Back Exercise 3: Lie straight on your back with your hands on the sides. Stretch your hands out on their respective sides. Now, move your left leg over the right one so that it comes parallel to the right hand. Do not try too hard as it is tough to do for beginners. Go only to the extent that you find comfortable. Stay in this position for about 5-8 seconds. Return slowly to your starting posture. You will find ease in performing this exercise correctly with practice.

Lower Back Exercise 4: Sit on the floor with back on your heels. Lower your upper trunk so that your head touches the floor. Bring your hands in front. Stay in this position for about 4-5 minutes. This is a popular yoga pose or asana. This relaxes the back, especially after rigorous workout sessions. This exercise is considered to be one of the best lower back exercises for pain relief. It takes a couple of weeks to provide comfort from back pain but the result lasts long.

Lower Back Exercise for Men 5: Sit on a chair. Place your left ankle on the knee of the right leg. Bend down. Hold this position for about a minute. Come back to normal sitting posture. Now, place your right ankle on the knee of the left leg, and again bend down. Stay in this position for one minute. Do a rep of 8-10 of this lower back exercise everyday. This is one of the lower back exercises for seniors as it is quite simple to perform yet gives fast, positive results.

Before performing all the above suggested lower back exercises, you should warm up your body well. Warming up is necessary as sudden physical stress on your body might result in muscle strain and muscle cramps. Walking for 5-10 minutes and performing some stretching exercises for back will prove to be of great help. Thus, try out all these best lower back exercises and feel the difference in your physical state yourself.