If you are experiencing back pain, it may be hard to complete exercises. However, light exercise increases blood flow, which can help reduce pain. Try one of these five exercises to strengthen your back or to alleviate pain.
Bridges
This exercise uses the gluteus maximus, located in your buttocks. It is important to keep these muscles strong because they support your lower back. To perform this exercise, lie on the ground and bend your knees. Place your feet about hip-width apart. Next, slowly raise your buttocks from the ground until your body is flat from your shoulders down to the knees. Hold for a few seconds and lower yourself down to the ground. Perform about fifteen repetitions for three sets.
Lower Back Rotational Stretches
You can perform this exercise while seated in a chair, which is helpful to those with lower back pain. First, sit up straight with your feet flat on the floor. Next, place both hands behind your head. Without moving your hips, twist your body to the right and hold for ten seconds. Repeat with the left side. You can perform this exercise several times a day.
Lying Lateral Leg Lifts
This exercise focuses on the muscles in the hip, which support your pelvis. Since you will be laying on the ground, it is best to have a fitness mat or blanket to make the ground softer. First, lie on one side of your body with the lower leg bent slightly. Next, raise the top leg about eighteen inches, keeping it straight. Hold it in the air for a few seconds, then lower and repeat. After ten repetitions, switch legs and perform the same exercise. You can perform three sets on each side to feel results.
Knee-To-Chest Stretch
This stretch can help relieve lower back pain. The knee-to-chest is also a good stretch to do before and after a workout. To begin, lay flat on your back on the ground. Bend your knees and keep your feet flat on the floor. Next, use your hands to pull one knee to your chest. Hold this position for a few seconds, then release. Repeat the same exercise with the other leg. You should perform this stretch a few times a day.
Cat Stretch
This feline-inspired exercise can relieve tension and strengthen the muscles in your back. To get started, go on to your hands and knees on the ground. Your knees should be hip-width apart. Next, arch your back and move your bellybutton towards your spine. Hold this position for a few seconds, then release. You can repeat this action several times a day.
Performing exercises for you back can help prevent injury and can relieve existing pain. Make sure to take precautions so you do not accidentally overexert yourself. If there is persistent back pain, make an appointment to see your doctor.
