Exercise to help alleviate the discomfort. If you suffer from lower back pain, you’re not alone. It’s estimated that 80% of adults experience lower back pain at some point. While there are many potential causes of lower back pain, such as injury, poor posture, or a sedentary lifestyle, you can do exercises to help alleviate the discomfort. Here are five activities that can help reduce lower back pain.
Cat-Cow Stretch
The cat-cow stretch is an excellent exercise for stretching the muscles in your lower back and improving your spinal mobility. To perform this stretch, start on your hands and knees, with your wrists under your shoulders and your knees under your hips. As you inhale, lift your head and tailbone towards the ceiling, arching your back and drawing your shoulder blades together. As you exhale, round your spine, tucking your chin to your chest and pulling your belly button towards your spine. Repeat this movement for several repetitions, moving slowly and smoothly.
Bridge Pose
Bridge pose is another excellent exercise for targeting your lower back and hip muscles. To perform this exercise:
- Lie on your back, your knees bent, and your feet flat.
- Place your arms by your sides, with your palms facing down.
- As you exhale, lift your hips towards the ceiling, pressing down through your feet and engaging your glutes and lower back muscles.
- Hold this pose for several breaths, then slowly lower your hips to the ground.
Bird Dog
The bird dog exercise is a great way to improve your core strength and stability, which can help alleviate lower back pain. To perform this exercise:
- Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
- As you exhale, lift your right arm and extend it forward while simultaneously lifting your left leg and extending it backward.
- Hold this position for a few seconds, then lower your arm and leg to the ground.
- Repeat on the other side, lifting your left arm and right leg.
Knee-to-Chest Stretch
The knee-to-chest stretch is an excellent exercise for stretching your lower back and hip muscles. To perform this stretch:
- Lie on your back, your knees bent, and your feet flat.
- Bring one knee towards your chest, using your hands to pull your leg closer to your body gently.
- Hold this stretch for several breaths, then release and repeat on the other side.
Child’s Pose
Child’s pose is a gentle yoga pose that can help alleviate tension and discomfort in your lower back. To perform this pose, start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Slowly lower your hips back towards your heels, extending your arms out in front of you. Rest your forehead on the ground and allow your body to relax. Hold this pose for several breaths, then slowly sit back up.
Taking Precautions When Exercising to Reduce Lower Back Pain
Incorporating these exercises into your routine can help alleviate discomfort and improve your overall mobility and flexibility if you struggle with lower back pain. It’s essential to listen to your body and avoid any movements that cause pain or discomfort. Additionally, if your lower back pain persists or worsens, it’s necessary to seek medical attention to rule out any underlying medical conditions. You can reduce your lower back pain and improve your quality of life with patience and consistency.
Also Read: Five simple yoga postures that might enhance intestinal health
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