Many of us live a sedentary lifestyle that causes pressure and tension in our bodies. Sitting at a desk all day promotes bad posture and stiffness that can lead to lower back pain.
The best thing we can do for ourselves is become aware of our situation and prevent health problems before they arise. Making little movements during the day and taking time to stretch the muscles every now and then will go a long way in preventing harmful muscle injuries.
Exercise is another important remedy to beat your sedentary lifestyle habits. A regular workout routine is extremely beneficial to keep the body and mind in good health.
It’s not as hard as you think. There are so many exercise routines that you can do right in your bedroom and with summer around the corner, you will want to sneak in a little jog around your neighborhood.
Sometimes, however, you might not be able to protect your back from stress and tension and may end up with lower back pain. The good news is that there are effective exercises and stretches that can help alleviate your painful symptoms.
5 Exercises for Lower Back Pain
Sometimes moving around might be more beneficial than resting. Here are 5 exercises that can help you relax your lower back muscles and reduce your painful symptoms.
1. Wall Sits
Directions:
- Stand about 10 inches from a wall with your feet hip-width distance apart.
- Lean against the wall with your back flat and your heels planted on the ground.
- Press your lower back against the wall and start to lower down until your knees are bent.
- Pause for about 7 seconds and slowly move back up to starting position.
- Repeat this exercise for about 45 seconds.
2. Hip Bridges
Directions:
- Lie down flat with your knees bent, arms beside your hips, and your heels planted on the floor.
- Keeping the core engaged, squeeze your glutes and lift your hips towards the ceiling until they are aligned with your shoulders and knees.
- Pause for 5 seconds and slowly lower down to the ground.
- Repeat this exercise for about 45 seconds.
3. Cat-Cow Pose
Directions:
- Start by getting into position on your hands and knees.
- Drop your belly and lift your chest and head towards the ceiling to get into cow pose and pause for 3 seconds.
- Slowly lift your belly and extend your arms to arch your back as you get into cat pose and pause for 3 seconds.
- Repeat this exercise for about 20 seconds.
4. Swimming
Swimming is an extremely effective exercise that is gentle on the joints and can help you relax your back muscles. The water will be a support system for your back and other muscles as you exercise.
Another benefit of swimming is that it promotes cardiovascular health. Swimming makes your heart rate go up and as you build a stronger heart, you are working towards protecting yourself from heart attacks and strokes in the future.
Just make sure you avoid swimming strokes that require you to twist your body, as this can aggravate your pain and might even worsen your condition.
5. Sky Legs
Directions:
- Lie on your back with your arms and legs straight next to a wall.
- Extend your legs towards the ceiling and move your body to lean your legs against the wall.
- Hold this pose for about 10 seconds and relax.
Make sure you consult your doctor before you try out any exercise, especially if you are experiencing severe pain. It is important to adhere to your doctor’s advice in order to correctly treat your condition.
The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.
References:
Slideshow: Good and Bad Exercises for Low Back Pain. (n.d.). Retrieved from https://www.webmd.com/back-pain/ss/slideshow-exercises
Top 5 Exercises for Lower Back Pain. (2015, November 11). Retrieved from https://naturalhealthcourses.com/2015/11/top-5-exercises-for-lower-back-pain/
