Most people experience back pain at some point in their life, which is quite common. In the old days, bed rest is suggested if your back is ‘play-up’, while exercising today is recommended. Of course the exercises you do should be worthwhile; we do suggest taking part or lifting heavy weights that are stupid. However, there are some great exercises you can do that can help relieve back pain. These exercises are very gentle, but of course, listen to your body and pause if you experience any pain.
Exercise works by stretching muscles that are usually tight when you have back pain and strengthening muscles that are weak. Of course, there are many causes for back pain, so it may make sense to have a physical therapist checked.
Make sure you warm your muscles before stretching them. You should never bounce during a stretch, and all stretches should be slow and gradual. Avoid excessive stretching, stretch your muscles until you feel only a slight pull, and hold each pull for 20-30 seconds.
Lower Tummy Stretching Exercises
It is important to strengthen your lower abdominal muscles as these muscles work in partnership with the lower back. This means that if the lower abdominal muscles are weak, the lower back can be tightened, which can cause back pain.
A great exercise for the lower abdominal muscles is shown in the image below. It is also extremely gentle and very effective. Bend the knees on your back and feet flat on the floor. Breathe and bring one knee to your chest while you breathe and return the foot to the floor when you breathe. Repeat this exercise six to eight times on each leg.
Deep Abdominal Strengthening
The most important muscle to strengthen is the transverse abdominis, which provides a great deal for the lower back. In many people, this muscle is extremely weak and can cause back pain. The following is a very gentle and safe way to strengthen this muscle. To keep this exercise lying on your back, place a small cushion under your head and bend your knees. Your feet should be hip spaced and placed on the floor. Keep your upper body relaxed and stretch your chin gently inside. Take a breather and when you exhale, point the belly button to your spine. Hold this mild contraction for 5 to 10 seconds. When you breathe out, relax your abdominal muscles. This is a slow, gentle tight end so aim to use less than 25% of your maximum strength. Repeat five times.
Bird Dogs Lower Back Pain Exercises
The back of your back is important to help you achieve your recovery. The Bird Dog exercise is shown in the image below and is best for gathering the lower back. To carry out this exercise, make sure your hands are directly below your shoulders and the knees are directly under your hips. Your spine is in a neutral position and you need to keep your head with your spine. Breathe in one breath and when you exhale, extend one leg and opposite hand to inline with your spine. You need to keep your spine in a neutral position at all times, so do not let your back bend down. Hold for 5-10 seconds and you exhale .Then lowers your legs and hands to the ground. Repeat this exercise eight to twelve times on alternate sides.
Bridges Lower Back Pain Exercises
As shown in the image below, there is another great exercise for lower back motion. To carry out this exercise, bend your knees on your back and hip position on the floor. Take a deep breath and lift your hips from the floor until you exhale until the shoulder hips and knees are in a straight line. Your hips will lower to the floor as you breathe. Repeat eight to twelve times.
Lower back stretch Exercises
Reducing your back pain will actually be helpful in relieving your back pain. Kneel on all fours, with your knees straight under your hips and hands directly under your shoulders. Make sure your spine is in neutral position. Keep your head back with your spine, your shoulders back, and avoid elbowing your elbows. Take a deep breath and when you exhale, slowly lower your heels to your heels. Hold the stretch for 20-30 seconds. When you breathe, bring your body back up on all fours. Repeat six to eight times. reduce hip size exercise
Leg Stretch Exercises
For your hamstring muscles, which are found in the back of your foot, it is very common to be very tight when you experience back pain. For this reason it is recommended to pull them. You can see a great pull for the hamstrings below. To carry out this exercise, lie on your back with both feet above the floor and knees. Loop the towel under the ball of one foot. Straighten your knees and slowly pull back on the towels. You should feel a gentle pull on the back of your foot, try not to overdo it. Hold for 20 to 30 seconds. Repeat twice for each leg.
Butt Stretch Lower Back Pain Exercises
Other muscles that can be tight when you have back pain are the muscles in your joints. The stretch below is really effective at stretching this muscle, and is very easy to do. To carry out the exercise, lie on your back and pass your right ankle over the left knee. Hold the thigh of your left foot and inhale your breath. When you exhale, pull your knees toward your knees. Hold the stretch for 20-30 seconds. Repeat twice for each side.