7 Exercises to Fight Back Against Back Pain
Back pain isn’t typically anything new for most people. When it comes around, it can wreak havoc on your day to day plans. If you notice that your back has consistent pain, you should try these seven different exercises to get rid of the uncomfortableness.
The gluteus maximus is the largest muscle in your buttocks. This muscle is utilized for a lot of movement particular movement that involve your hips. Therefore, strengthening it will ensure that you have more support for your lower back. To perform a glute bridge you’ll need to lie on your back and place your feet on the floor so that your knees are bent and naturally hip-width apart. As you press your heels into the floor, raise your buttocks into the air as your shoulders remain on the floor.
To ease tension on your back and lengthen the muscles, you’ll want to include the cat stretch into your daily routine. Start by getting on your hands and knees with your knees set about hip-width apart from one another. Arch your back while engaging your core. Next, relax the back muscles and let your abs sink back towards the floor. Repeating this motion will stretch and relax the muscles in your back.
Knee to Chest Stretches
This is another great stretch that will help elongate the muscles in your back, with a focus on your lower back. You’ll instantly feel a release in pain and tension when doing this exercise. To perform a knee to chest stretch start by laying on your back. Bend one knee up and use your hands to pull it into your chest. Hold the stretch for five seconds and repeat with the opposite leg. Do several repetitions on each side for maximum benefit.
One of the biggest problems that a chiropractic clinic will see in most of its patients is poor posture. Combating this is particularly easy to do with supermans as they work to strengthen both the core and the back extenders, both of which are vital to proper posture. To do this exercise, lie on your stomach with your arms straight in front of you. Raise your hands and feet and hold that position for three seconds. Then relax back to the ground, and repeat. Be sure to engage your core throughout this exercise by pulling your bellybutton towards your spine.
Leg Lateral Lifts
Your hip abductors include the gluteus medius, gluteus minimus, and the tensor facia lata. They are around your hip and pelvis and are responsible for moving your leg away from your body’s center. Exercising your hip abductors is essential to keep them strong so they support your pelvis, relieving strain on muscles in your lower back. Lateral leg lifts are good for the abductors. To perform this exercise, lay flat on your side. Slightly bend your lower leg and pull in your bellybutton so that your core is engaged. Next, raise the top leg while keeping it extended and straight throughout. Do the same number of lifts on each side to keep your body balanced.
Keeping your lower back muscles flexible is the key to reducing pain and tension throughout your day. The pelvic tilt should be done each morning to help your back relax. This is an easy and mild exercise that you can do in a pinch when you feel your back starting to get tense. Start by lying on your back with your knees bent and your feet flat on the floor, like you did with the glute bridges. However, instead of pushing yourself up, just arch your lower back and push your stomach out. Hold for about five seconds and repeat. Your glutes should not come off the ground for this exercise.
Lower Back Rotational Stretches
Another great, easy exercise to relieve tension in your lower back is the lower back rotational stretch. Start by lying flat on your back with bent knees to one side and both arms straight out to the sides. You want to keep your shoulders against the floor and rotate your bent legs from side to side. Hold for about 10 seconds, then gently rotate so that your knees come down on your other side. This exercise will also work your center, improving your posture.
Being active is an important way to keep your body healthy, but it’s not always easy to do so when you’re battling back pain. When this happens, try these seven simple exercises. You’ll likely notice that slight exercises and stretching help to relieve your chronic back pain.