Lower back pain is a standard issue that affects many individuals in some unspecified time in the future of their lives. The excellent news is that there are a selection of exercises that can assist prevent and alleviate pain within the lower back. On this blog post, we’ll discuss five exercises which might be particularly effective for stopping lower back pain.
1. The plank:
Planking is an excellent exercise for strengthening the core muscles that support the lower back. To do a plank, start in your hands and knees, then raise up onto your toes and straighten your arms. Hold this position for 30 seconds to at least one minute, and repeat the exercise three to 5 times.
2. The bird dog:
This exercise targets the muscles of the lower back and helps improve balance and stability. Start in your hands and knees, then extend one arm and the alternative leg. Hold this position for a couple of seconds, then return to the starting position and repeat the exercise with the opposite arm and leg.
3. The bridge:
The bridge exercise is an efficient technique to strengthen the muscles of the lower back and glutes. Lie in your back together with your knees bent and your feet flat on the ground. Slowly lift your hips off the bottom and squeeze your glutes at the highest of the movement. Lower your hips back down and repeat the exercise for 10-12 reps.
4. The superman:
This exercise works the muscles of the lower back, glutes, and shoulders. Lie face down on the ground together with your legs and arms prolonged. Concurrently lift your arms, legs, and head off the bottom and hold for a couple of seconds. Lower back down and repeat for 10-12 reps.
5. The cat-cow stretch:
This exercise helps to loosen up tight muscles within the lower back and improve flexibility. Start in your hands and knees, then round your spine towards the ceiling as you exhale. Inhale and arch your back downwards. Repeat this movement for several reps.
It’s at all times advisable to seek the advice of together with your physician or physical therapist before starting any recent exercise regimen. Remember to start out slowly and progressively increase the intensity and duration of your exercises as you construct strength and endurance. Incorporating these exercises into your regular routine can assist prevent lower back pain and keep your back healthy and pain-free.