Are you suffering from back pain and not sure how to proceed? Have you considered exercising as a way to get better?
We all experience some form of back pain at one point in our lives. The question is, how do you manage it? Instead of taking drugs for pain relief, consider some simple exercises for lower back pain instead.
Managing your pain naturally is the best option. Not only that but decreasing your pain can help you get fit and strong, too. Here is a list of simple exercises you can do at home to look after your back.
1. Supine Bridge
You can do this exercise by lying on your back and bringing your knees up toward your chest at a 90-degree angle. You then raise your torso and hips off the ground, creating a bridge with your body.
This exercise targets the abs, lower back, and hamstrings, strengthening these muscles and supporting the back. When performed consistently, this provides pain relief and makes it easier to move.
2. Bird Dog
To perform Bird Dog, start on your hands and knees with your back straight and your head in line with your body. Alternately lift a straightened leg behind you and your straightened arm in front of you.
Hold for 5-10 seconds and then lower each limb to the ground. Make sure not to arch your back while lifting the limb. Repeat this on both sides for 10-15 sets.
3. Cat Camel
This exercise involves being on your hands and knees and starting with an arch in your back. Then, round your spine (like a cat) and back to an arch until you feel a gentle stretch.
It is important to keep your head down while in both positions. This will allow the spine to stretch and relax.
4. Double Knee-To-Chest Stretch
This exercise involves being on your hands and knees and starting with an arch in your back. Then, round your spine (like a cat) and back to an arch until you feel a gentle stretch.
It is important to keep your head down while in both positions. This will allow the spine to stretch and relax.
Doing this a few times a day helps to lubricate the joints and build strength and flexibility in the lower back. If done consistently, you can effectively relieve pain in the affected areas of your back.
5. Lower Back Rotation Stretch
To do this stretch, start by lying flat on your back. Hug your knees to your chest. Make sure your shoulders stay flat on the floor.
Then, while keeping your chest still, rotate your upper body and hips from side to side. As you rotate, make sure to keep your chin tucked down and away from your chest.
Rotating both directions for 5-10 minutes can help relieve tension in the lower back. This stretch can also help strengthen the muscles in the back and improve mobility. You can look to get in touch with professionals to learn more about this exercise.
Do Exercises for Lower Back Pain
Exercising can be the most helpful solution for reducing lower back pain. Try a combination of these exercises for lower back pain to help ease and prevent pain.
Most importantly, make sure to listen to your body and take regular breaks if you feel any discomfort. Start your journey to a pain-free lifestyle today!
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