I want to give you some exercises you can perform to reduce or eliminate pain in your low back. Your best bet is to combine these with a total body workout plan. If you are carrying excess pounds, you need to take healthy steps to lose weight. Strain is put on the discs and lower back muscles from extra weight. Also be sure to have your lower back examined by a medical professional before attempting this routine.

1. Stability ball hyper-extension – Lie down on the stability ball with your stomach and upper thighs covering the top of the ball. Place your feet flat up against a wall with your toes touching the ground. Your fingers should be on your temples and your elbows pointed out to the side. Without moving your feet, lean forward at the waist as far as possible. Now pull your torso up as far as you can so that you feel your lower back tighten as you reach the end of each repetition. Do 5-20 repetitions of this exercise.

2. Stability ball reverse hyper-extension – Use the same stomach and thigh body position on stability ball as you did for hyper-extensions. Place your hands on the floor so they are shoulder width apart. Without moving them, lift your legs up in the air as high as you can. There should only be a very slight bend in your knees. Do 5-20 repetitions of this exercise.

3. Toe touch stretch – Keeping your knees straight and your feet together, slowly bend over. Let your arms hang loose and have your fingers point to your toes. Gravity should be doing most of the work here so you should be relaxed and not pushing the stretch. Wait 30 seconds and then stand back up.

4. Cat in the alley stretch – Get down on your hands and knees. Pull your shoulders forward and curve your back until you feel the muscles stretch. Stay in position for 30 seconds.

Low back pain relief will fade away if you get this in two times per week. Whether or not you eliminate your sore lower back is up to you. Putting up with it as a result of neglect is like getting your car stolen because you left the keys in the ignition. While I feel your pain, you could have avoided the whole mess. Don’t forget prevention is always the best choice.

Adding free workout plans to your routine can transform your body for the better. Free workout routines on Vaughn’s site can get you up and running.

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