Back pain is a universal struggle that affects our daily lives and activities. 85% of Americans will experience mechanical lower back pain at least once in their lives. If you’re feeling particularly sore, you may decide to take a rest day and sleep it off.
However, exercise can also help relieve pain and prevent future lower back problems. Strengthening your back through exercise stabilizes your spine and improves your flexibility and range of motion.
The best part about these exercises is that they’re simple and easy to do at home. Read on to discover the best back exercises for lower back pain.
1. Cat-Cow
Warming up is an essential part of any exercise routine to prevent injury. Fortunately, some stretches also double as back-strengthening exercises.
The cat-cow is a yoga sequence that opens up your spine. This relieves any built-up tension and strengthens your abs and obliques.
Get on a tabletop position and place your knees hip-width apart. Drop your head forward as you arch your back toward the ceiling. Hold this for at least five seconds before returning to the starting position.
Next, raise your head and allow your pelvis to fall toward the floor. Hold for five to ten seconds before returning to the starting position. Repeat these movements 15-20 times.
2. Planks
Planks work the abdominals, but it’s also a good full-body exercise. It activates the deep muscles in your back, improving stability.
Start by lying on your stomach and placing your forearms on the floor. Your elbows must fall in line with your shoulder. Engage your abs and glues, then lift your hips and knees from the floor.
Maintain this position for 10-30 seconds. Return to the starting position, then repeat five times.
3. Partial Curls
A strong core results in better hip alignment and spinal support. Lie down with your back against the floor. Bend your knees and place your feet hip-width apart.
Cross your hands over your chest and take a deep breath. As you exhale, lift your head and shoulders while tightening your abdominal muscles. Keep your neck in line with your spine.
Return to the starting position and repeat 15 times.
4. Bird-Dog
The bird-dog targets the glutes while also exercising the back extensor muscles. Start in a tabletop position. Engage your core muscles while stretching the right arm and left leg away from the body.
Hold this position for five to ten seconds before returning to the starting position. Repeat ten times before doing it on the opposite arm and leg.
5. Bridges
Your glute muscles are responsible for hip movement and stabilization. Weakness in this part of the body can contribute to lower back pain.
Start by lying on the ground. Place your feet on the floor hip-width apart and your hands at your sides. Press into the floor with your feet while lifting your butt off the ground.
Your shoulders must stay on the floor. Hold for 15 seconds before lowering your body to the ground. Repeat this 15 times.
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Best Exercises to Prevent Future Lower Back Problems
These simple exercises can help prevent future lower back problems and preserve your spinal health. If your health is important to you, don’t stop here. Check out our other blog posts for more lifestyle guides.
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