Back pain is something that almost everyone has experienced. Many people have tried numerous different ways to help themselves, but didn’t succeed to decrease the pain, so they accepted back pain as a part of their lives. It may happen at the end of a long working day, after exercising, or after playing with your kids, but you maybe weren’t aware that you have already accepted back pain as part of your aging process. You may experience stiffness, aches, or spasm, but here we’re presenting you several exercises that will help you keep your back fit and strong.
First of all, warm-up before doing any of these exercises:
Lie down on your back with your knees bent and feet flat on the floor. The small of your back will not be touching the floor in this relaxing position. Perform a pelvic tilt by tightening your abdominal muscles so that the small of your back passes against the floor. Hold for 5 seconds, and then relax. Repeat this move three times and gradually build to 10 repetitions. Take a deep breath and contract your abdominals on exhale, pulling your belly button towards your spine. Hold for 5 to 10 seconds and then repeat the process 10 times.
Now, you are ready to begin with the exercises!
1. The hamstring stretch
Hold for 30 seconds, twice for each leg.
2. Knee to chest stretch.
This method helps strengthen and relax your glutes. Hold for 20 seconds for each leg twice.
3. Spinal stretch.
Hold for 20 seconds and repeat the process on the other knee. You can do this as many times as you want but don’t overdo it.
4. The piriformis stretch
Hold for 30 seconds and repeat with the other leg.
5. Hip flexors stretch
Hold for 30 seconds and then switch and repeat.
6. Quadriceps lying down stretch.
Hold for 30 seconds on each side. Do it twice on each side.
7. Total back stretch
Hold this for 30 seconds and then try this:
Hold for 10 seconds on each side.
You should experience noticeable low back pain relief after doing these exercises. Your back will be stronger if you stick to a regular back stretching routine.
Note: Still, it is advised to consult a doctor before doing any of these exercises!