Healthbeauty123.com – One of the is referred to as low back pain. There are a number of exercises you can do to alleviate this condition. Standing back extensions can be performed anywhere you can do press-ups. You should start by placing your hands on your low back and slowly arching your body backward without pain. Hold the position for three seconds and then slowly return to the starting position. Repeat this exercise five times.
Lower Back Pain Relief Exercises
To do this exercise, stand 10 to 12 inches from a wall. Bend your knees and slide down while tightening your stomach. Hold for five to 10 seconds and then straighten your back. If you feel any pain in your back or knees, stop and consult with a healthcare professional. If your back pain is not related to an injury, then you can try this exercise. It will help you get rid of pain in your lower back.
Lunges are another form of exercise for your lower back. Begin by bending your knees to 90 degrees. Keep your shoulders above your hips. Next, raise your right knee and bring it towards your chest. Repeat this exercise ten times. Alternate between your right and left leg. Alternate these movements until you have reached the desired effect. The arching motion of the low back will create a feeling of support and a comfortable position.
When performing exercises for back pain, be sure to consult with your health care provider first. It is important not to overdo it as it could worsen your condition. Nevertheless, many of these exercises are effective at reducing pain and strengthening the back, stomach, and leg muscles. As with any exercise, it is important to consult with your health care provider before beginning any new exercise routine. The health care professional will be able to help you choose the right exercises for your condition and ensure you receive the best benefits.
The Best Way to Relieve Lower Back Pain
If you are suffering from lower back pain, leg lifts are an excellent way to relieve it. Not only do these exercises strengthen your back muscles, they also work the abdominal muscles, which play a significant role in the well-being of your back. Avoid lifting both legs at the same time because it will only aggravate your back pain. Instead, lift one leg at a time while keeping your back flat. Repeat this exercise at least 10 times for the best results.
Pelvic tilts help strengthen the abdominal and back muscles. To perform the pelvic tilts, you need to bend your knees. Keep your feet flat on the floor. Your back should remain flat against the floor. You should not lift your arms or elbows. To avoid straining your lower back, you should repeat the exercise 10 times. These exercises will help you achieve your desired posture and alleviate the pain in your back. Just remember to always consult your doctor before beginning any exercise for back pain.
In addition to stretching the back muscles, there are several simple stretches that will help alleviate your discomfort. Using a standing mat and rotating your torso to the left or right can relieve the discomfort that can be caused by sitting and standing for long periods of time. Practicing stretches regularly can also help you maintain your body’s flexibility and reduce the risk of back pain. These exercises will help you stay active while at work.
Doing Stretches While Sitting
The next exercise involves bending your knees. Maintain a flat back and square hips, and squeeze your abs to hold the position. Then, exhale while drawing your right elbow towards your left knee. Repeat this exercise a total of eight to 12 times. If you find it difficult to hold your breath during the crunch, it may be time to move on to the next exercise. While the lower back exercises are great for strengthening the core, it’s important to remember that these exercises can be challenging and frustrating.
You can also do stretches while sitting. Standing up straight can help stretch the back and hips. Stretch your lower back by pulling your bent knee toward your chest while keeping your hands on the opposite hip. When you’ve finished the exercise, you’ll notice a gradual decrease in the pain and stiffness in your back. You may even feel some pain or tension as you continue. So, don’t give up just yet!
Mousavi, Elahe, et al. “Investigating the effect of custom‐made insoles and exercises on lower limb and back discomfort in assembly‐line workers in a rubber tire factory: A randomized controlled trial.” Human Factors and Ergonomics in Manufacturing & Service Industries 29.6 (2019): 478-484.