Do you want to prevent back pain? If you experience stiffness, aches, or spasms, try a few basic exercises to stretch and strengthen your back and supporting muscles.
Abdominals and obliques are the core muscles that provide support to the weight of our upper body. Lower back pain is often seen as a result of weakening or injury to this area. Hamstring injuries or tightening in the gluteals can also cause pain in the lower back muscles leading to a sore and tense feeling.
Various reasons lead to this back pain. One of the biggest problems is carrying your child around in your arms, your sitting position in the office and bad sleeping..
Do these exercises to help relief your lower back pain:
- 1. Knee To Chest Stretch
Hold 30 seconds for each leg, rest and repeat once again.
2. Deep Abdominal Strengthening
Try and hold it for 5 to 10 seconds. Relax your tummy muscles as you breathe out. Repeat 5 times.
3. Spinal Stretch
Hold for 20 seconds, repeat on the other knee. Rest and repeat as much as you’d like but don’t over do it!
4. Quadriceps Lying Down Stretch
Hold for 30 seconds on each side, repeat twice on each side.
5. Piriformis Stretch
Hold for 30 seconds and repeat with the other leg.
6. Hip Flexors Stretch
Hold for 30 seconds, then switch position and repeat.
These exercises for lower back pain will also increase flexibility. Your range of motion will be increased and muscular endurance will improve. Do this regularly and keep your back free from pain.