The main causes of lower back pain in men are muscle strain, weak back muscles, excess weight around the belly 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. Therefore, it is very important for you to get proper and efficacious treatment for back pain. Exercises for lower back strengthens your back and core muscles and provide relief from pain.
Lower Back Extension
To do this exercise, lie face down on an exercise mat, with your legs stretched straight and arms at the sides. Inhale and slowly lift your shoulders and upper chest off the ground, making sure that your shoulders are not rounded. Hold this position for a few seconds. Exhale, and lower your body back to the ground. Do 8-10 repetitions.
Bird Dog Exercise
To do this exercise, get down on your knees on the floor, with your knees aligned directly under your hips. Your hands should be placed on the ground so that they are aligned just beneath your shoulders. Now tighten your abdominal muscles and stretch your right hand forward, in front of you. Simultaneously, straighten your left leg behind you. Hold this position for a few seconds and repeat with the other leg.
Lie flat on the stomach with your hands on the sides. Move your hands in front, so that the elbows are directly under your shoulders. Propping on your forearms, lift your body off the floor, keeping your legs and upper body straight. Maintain this position for as long as possible (do not extend for more than 60 seconds) and then lower body to original position. Do 8-10 repetitions.
Lie straight on your back on an exercise mat with your hands stretched out on the sides. Bring your knees towards your chest. Holding the right knee in your hand, stretch out the left leg. Keeping your shoulders on the floor, bend the right knee across your body. Stay in this position for about 5-8 seconds. Slowly return to your original position. Switch legs and perform 5-6 repetitions.
The Child Pose
Kneel on the floor with your back straight and your heels pointing outwards. Lower your upper trunk so that your head touches the floor. At the same time, bring your hands in front. Stay in this position for about 4-5 minutes. This pose relaxes the back, especially after rigorous workout sessions.
Stability Ball Exercise
You will need a stability ball to do this exercise. Place the stability ball on the ground in front of you and lie straight on your back on the floor. Place your legs on the stability ball in such a way that your knees are at right angles. Raise your left leg above the stability 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 hold this position for 2-3 seconds. Do 10-12 repetitions.
Before performing any exercise, 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. If you carry excess weight around your mid-section, then you should follow an exercise regimen that will help you in reducing belly fat.