This article was published on: 01/28/20 5:10 AM
Back pain is something we all experience very often. It can be mild or severe depending upon the individual condition. Depending upon the advice of your doctor and physiotherapist you can choose some exercises that will help relieve the pain.
Lower Tummy Strengthening:
It is important to strengthen your lower stomach muscles because these muscles work in hand with the lower back. This means if the lower stomach muscles are weak the lower back takes a lot of loads and tightens up, which can lead to lower back pain. Lie on your back and make your knees bent and feet flat on the floor. Take a Breathe in and as you breathe out to bring one knee in towards your chest and as you breathe in return the foot to the floor.
Deep Abdominal Strengthening:
A very important muscle to make stronger is the transverse abdominals, this muscle provides a great deal of support for the lower back. For most people, this muscle is awfully weak, and this can cause lower back pain. In order to do this exercise, lie on your back, place a cushion under your head, and bend your knees. Your feet should be at least hip-distance apart and placed on the floor. Keep your upper body really relaxed and your chin gently tucked in. Take a deep breath in, and as you breathe out focus on bringing your belly button in towards your spine. Hold this contraction for 5 to 10 seconds. As you breathe out relax your tummy muscles. This is a slow, gentle process so aim to use less than 25% of your maximum strength. Repeat five times.
Bird Dog:
Mobilizing your lower back is significant to aid in its recovery. In order to do this exercise, get onto all fours, make sure your hands are under your shoulders and your knees directly under your hips. Your spine is in a neutral position and you need to keep your head along the line with your spine. Take a deep breath in and as you breathe out to extend one leg and the opposite arm to inline with your spine. You need to keep your spine in a neutral position at all times, so don’t let your lower back slump down. Repeat this exercise for about eight to twelve times alternating sides.
Bridge:
Another great exercise for mobilizing the lower back is the bridge exercise. To execute this exercise, lie on your back with knees bent and your feet placed at a hip-distance apart on the floor. Take a deep breath in and as you breathe out lift your hips off the floor until shoulders, hips, and knees are in the form of a straight line. As you breathe in bring in your hips to the floor. Repeat this eight to twelve times.
Pelvic Tilts:
The Pelvic Tilt is a great exercise for mobilizing your lower back muscles. Bend your knees and keep your feet hip-width apart and placed on the floor. Keep your upper body calm and relaxed and your chin tucked in. Gently flatten your lower back into the floor and contract your tummy muscles. Now slant your pelvis towards your heels until you feel a gentle arch in your lower back, feeling your back muscles contracting and return to the starting position. Place one hand on your stomach and the other under your lower back to feel the right muscles working. Repeat this eight to twelve times, slanting your pelvis back and forth in a measured rocking motion.
