Abdominal Muscles And Back Muscles

In addition to these exercises, there are others that help to provide help you to as well, but are a bit more advanced. 

In addition, these following exercises can be used to help your pain when it moves from your lower legs into your lower back, which is a normal migration that the pain can take.  Here, you are working on strengthening the muscles in the abdomen and in the lower back which can help to keep the pain at bay.

Here are some that you should take into consideration to help you.

Upper Back Extensions For Lower Back

·        Lay in the prone position with your hands holding each other behind your lower back.

·        Raise your head and your shoulders up, slightly and slowly.  You are pushing against gravity here, not pushing down, but up.

·        Look at the floor during the entire movement.

·        Hold this movement for about five seconds and then gradually lower.  Your goal is to work up to twenty seconds in this position by increasing your hold by five seconds for each repetition that you take.

·        Do approximately eight to ten repetitions like this or until you can not continue.

·        Do not strain.

Another exercise to do here is a bit different.  Try this one after the first.

·        Lay in the prone position.  Keep your head and your shoulders lowered onto the floor. 

·        Gently raise one arm and the leg on the opposite side of your body slowly.  (Right leg and left arm, for example.)

·        Keep your knees locked but do not strain here.

·        Hold in this position and raise about three inches off the floor or as much as you can without causing any additional pain.

·        Hold this position for five seconds.  After several sessions of this exercise (over a period of time) you should extend this hold slowly to about twenty seconds per repetition.

·        Complete about ten repetitions of this movement slowly without forcing them.