If you live an active life, there are a variety of ailments that you may experience. The most frequent problem is the lower back pain which can be extremely painful. There are a number of simple exercises that can help relieve.
If you practice them regularly and regularly, they will give you long-term lower back pain relief and discomfort. Here are ten exercises that your physical therapist may recommend using. Be sure to follow their directions – they are only brief short summaries.
1. Cow and cat pose
Lay on your back on all fours and ensure your back is straight. Then, you can bend your spine upwards and outwards towards the ceiling. Keep this posture until you notice stretching in your neck. Now, move your back downwards until you notice stretching in your spine. Repeat the exercise 10 times.
2. Stretching a cobra
Place your body in a prone position and place your hands on the opposite side of your chest. Make sure your feet are to the floor. push your hands into your body as you move your upper body from your chest towards your head, upwards. Keep this posture for a couple of seconds and then slowly lower your body.
Related: Yoga Benefits for daily life
3. Lifting the legs prone
It’s like the cobra stretch except you don’t lift your arms, you hold your body firmly seated. With your legs stretched out and close to each other, raise your legs in a continuous movement to the maximum extent you are able to hold the pose and then lower your legs to the floor.
4. Bridges
Bridges can be extremely beneficial for strengthening the lower part of your back. To properly perform a bridge place your body on your back, and place your arms out to your side. Then lift your legs off the floor while keeping your body from your head to your knees in an even line. Lower and hold.
5. Stretches for the legs
Lay on your back, with your knees bent upwards and your feet resting on the floor. Bring your right foot up by tying a band and an oversized towel around it and then gently pull your foot towards your chest. Keep the right leg in place and not bent until you notice an increase in the hamstrings.
6. Side twists
This is a fantastic stretch to do if you’re suffering from lower or side backaches. Lay on your back and rest your arms extended by your sides. Bring your knees towards one side while rotating your body to the opposite side. Repeat this wringing motion to the opposite side.
7. Bird-dog stretch
This workout focuses on stretching the muscles in the lower back area, thus helping to relieve pain and stress. Relax on your back, and raise your left leg while stretching it backward. While stretching your right arm outwards in a straight line. Repeat this on the other side.
8. Toe-touches
Toe-touches are a great option for where your back requires a stretch. Sit up straight with your arms extended overhead and bend backward until you feel a slight push on your lower back. move forward, and downwards to make sure your feet are touching. Repeat this process slowly for 10 times.
9. Pose of a child
There is no other exercise that opens your lower back pain as much as the pose of a child. It’s simple to do as well. All you need to do is sit on a mat and sit on your feet, and then bend forward, with your arms stretched in front of you. Relax your head on the floor, and revel in the relief that comes with it.
10. Stretches for the hips
Don’t get fooled by the title; stretching your hips is as beneficial for lower back pain just as your hips. For a hip stretch, sit at your knees on the left, and then place your right foot in front with your left knee bent. Place your left foot on the floor while gently pulling it up. Repeat the opposite direction.
Be aware that these exercises and stretches can provide temporary relief, but it’s always best to consult a doctor for lower back pain that is chronic.
