Back Extension Exercise – Hip Rolling And Pelvic Tilt Exercises For A Strong Back

January 12th, 2011

Back Muscles that are over stressed can be rather painful
and back extension exercise is a good relief to such back pain
caused due to the over stressing. Back extension exercise also
helps in spine rehabilitation.

So when people suffer from back pain, they are made to
follow an exercise schedule which helps to stretch the back and
promotes the circulation of blood to that area. Many people
suffer from back pain and about seventy five to eighty five per
cent of people suffer from this pain throughout their lives.
The common pain is in the lumbar region because this region
bears majority of the body weight. Bending or twisting of the
area can cause serious injury. Poor posture can also stiffen
the muscles and this is another region for the back pain. Back
extension exercises like hip rolling or the pelvic tilt provide
a lot of relief to the muscles that are stiff.

The back extension exercises should be done slowly because
when your exercising, there should be any jerks or violent
behavior. The routine that is followed should start gradually
and this can be developed over the weeks. You have to follow an
expert’s advice for this and if you do not do that, you would
be doing more harm to your back. When you start doing back
extension exercises, you would have to start off with warm up
exercises. The muscles, tendons and the ligaments at the back
should be stretched and exercised properly. These are designed
for movement and so they should be stretched so that they can
function properly. The hamstring muscles should be exercised as
these are responsible for the back pain. People with stiff
hamstring muscles have back pain.

Here’s an exercise that’s its simple and easy to do. You
have to stand with your shoulders stretched. Then you have to
bend forward to touch your toes without bending the knees. The
whole action should not be jerky and should be very smooth. You
should not over do the stretching and when you feel any pain,
you should stop immediately. The exercises stretch the
hamstrings and the back pain would improve day by day. The
exercise can be performed while you lie down.

The traditional exercises for the low back pain are to
increase the tight muscle flexibility. This provides the spine
with stableness and also the spinal column with a support. The
weak muscles are caused due to long periods of standing and
sitting. Performing back extension exercise such as the pelvic
tilt and hip rolling are extremely helpful for strengthening
your back.