Exercise program for healing back pain(sciatica),(low back).

May 16, 2011 - PRLog -- 1-The exercise for back pain need to be done in acontrolled gradual and progressive manner.

2-The right exercise can aid""""in better distribution"""" of nutrients in the disk space and healthy muscles and ligaments.
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generally back pain exercisse program consists of a combination of stretching exercises such ashamstrings stretching, strengthening exercises such as dynamic lumbar stabilization exercise, low impact aerobics like walking, swimming, bicycling, and low impact weight lifting.

Ankle pumps:
Lie on your back and move your ankles up and down.

heel slides:
Lie on your back and slowly bend and straighten the knees.

Abdominal contraction:
Lie on your back with your knees bent and hands resting below ribs. Tighten abdominal muscles to squeeze ribs down toward back. be sure not to hold your breath.

Heel raises;
Stand with weight even on both feet. Slowly raise heels up and down.

Straight leg raises:
Lie on your back with on leg straight and one knee bent. Tighten abdominal muscles to stabilize low back. Slowly lift leg straight up about 6 to 12 inches and hold 1 to 5 seconds. lower leg slowly.

Perform stretch:
Lie on your back. Bend one knee and cross the other leg on it. Pull opposite knee to chest until a stretch is felt on the buttocks and hip area. Hold on for 20 seconds and then relax.

A carefully planned and excuted exercise regimen for back pain and lower back can do much to alleviate the pain and aid in the healing process while at the same time preventing future problems.

More exercise and visual pelvic tilt at www.weconnect2.com and free download videos at MrWeconnect2 channel at youtube.com

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