Acute-this is caused due to accidents or fall.
-Sub acute
-Chronic-this occurs due to a course of time like aging weakness in joints, etc
There are various exercises for curing lower back pain.
These are classified under three heads
1. the Initial
2. the Intermediate
3. Advanced
Initial lower back pain exercises
-Ankle pumps-moving your ankles up and down while lying on your back
-Heel slides slowly bending and straightening your knee while lying on your back
-Abdominal contraction, lying down on your back. Tighten your abdominal muscles to squeeze your ribs down toward ground.
-Wall squats-stand while leaning against a wall. Bend both knees to 45 degrees but keep your abdominal muscles tight.
-Heel raiser-raise and down upon your heels ".
-Straight leg raiser-lying on your back, keep one leg straight and other leg bent. Slowly lift straight leg up in the air and bring down.
Intermediate lower back pain exercises
11-Single knee stretch lying is back, both knees straight. Bring one knee up toward your # 11.
-Hamstring stretch lying is back with holding one of your thighs in air.
Swiss ball, lower back pain exercises
-Lying on your back, as is the bending your knees upon the ball. Raise your arm over the head and the corresponding other leg in the air.
-Sitting on the ball, raise your arm overhead and other corresponding leg up from the ground about 2 inches in the air
-Stand with wall, while ball is in between you and the wall. Slowly start bending your knees to 45 degrees, and raise your both arms overhead
-Lying is a "stomach over the ball, alternatively raise each of your arm and leg in the air one by one
Advanced lower back pain exercises
-The Hip flexor stretch-to-bed, lying is knees towards your holds 11. Leave the knees, one by one.
-Piriformis stretch while lying on your back, cross your legs and knees pull opposite.
Keep yourself in one position, at least for 10 seconds and repeat all the exercises for at least 10 times.
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