Are you suffering from lower back pain?
Back pain is one of the most troubling pains to deal with. It can limit your ability to do day-to-day tasks, which makes it difficult to function normally. Fortunately, there are exercises that can help you prevent, relieve, and even treat lower back pain.
Before you start exercising, you should understand if your back can handle the pressure release that occurs when stretching and moving. If the pain is minimal, it can be healed with good sleep and rest. To facilitate that, a good mattress is needed. You can find the right one by searching for the best mattress for lower back pain reddit or on similar platforms. With restful sleep, it is relatively easy to relieve back pain, along with many other ailments of the body. However, if the pain is unbearable, you’d want to first consult a physiotherapist or chiropractor. Search through the web using keywords like “chiropractor singapore price” to find results that align with your requirements and budgetary limits. It’s best to find seasoned professionals that are close to where you live so that you don’t have to exert yourself just to get through the door.
In any case, reaching out to professionals can be very beneficial as their treatment and advice could help reduce your back pain enough for you to start exercising again. Getting rid of pain is no small process but with determination and regular sessions with ashburton physiotherapists or similar experts nearby, it can be effectively managed and slowly taken away.
But there are also chances that your back pain is not as severe, and you might have no idea how to relieve it. The good news is there are a few unique back exercises that you can try that involve no equipment at all.
Keep reading to learn more about the best exercises for lower back pain.
Pelvic Tilt
The pelvic tilt is one of the best exercises for lower back pain. It is a simple exercise that helps to strengthen and stretch the lower back muscles in a very effective way. We can do this exercise while standing or lying on the floor as well.
To perform this exercise, start by lying on the floor and bring your knees up towards your chest. Then, squeeze your abdominal muscles and tilt your pelvis backward while maintaining a neutral alignment of the spine. Hold this position for a few seconds, breathing deeply, and then allow your back to relax again.
You can repeat this exercise several times throughout the day, or as your pain allows. Pelvic tilt can provide great relief for lower back tension and pain, allowing your body to move in a healthier and more comfortable position.
Bridge Exercise
One of the best exercises for lower back pain is the bridge exercise. It involves laying your back on a flat surface and lifting your hips off the ground with your feet still planted on the floor. This requires activating the muscles in your pelvis, lower back, and gluteal regions, which helps to stretch and strengthen the core muscles.
The bridge exercise is an ideal exercise for lower back pain because it does not require any additional equipment and can execute almost anywhere. It also helps improve your posture and balance, leading to less strain on the spine over time.
Moreover, it helps to increase the flexibility of your lower back muscles, relieving aches and pains. The bridge exercise can help improve your core strength and stability, which is critical for healthy and pain-free movement.
Hip Flexion
Hip flexion is one of the best exercises for lower back pain. This exercise helps to reduce pain in the lower back region by reducing the pressure placed on the affected area. When performing hip flexion, you must keep the back flat, lift the leg up, and press the heel of the raised leg up to the ceiling.
To get the most out of the exercise, perform it for 8-10 repetitions and hold for five to 10 seconds each time. Incorporating hip flexion into your daily routine will help to alleviate lower back pain and increase flexibility.
Heel Slide Exercise
Heel slide exercises are a great way to help alleviate lower back pain. Heel slides are simple, yet effective for targeting the entire musculature of the lower back. The exercise is to act by lying on the floor.
Slowly extending one of the legs by sliding the heel away from the buttock. Then slowly bring it back towards the buttock. The movement should guide and the hips and thigh should remain flat against the floor.
Doing heel slides can help strengthen the muscles around the spine and improve the flexibility of the lower back muscles. They can also use this exercise in combination with stretching exercises for greater relief from lower back pain.
Heel slides are an easy-to-do exercise, and when done correctly and consistently. It also helps to improve the overall health of the back and helps to reduce pain.
Quadruped Exercise
Quadruped exercises help to strengthen the lower back muscles, which can help reduce lower back pain. These exercises help to engage the core, hip abductors, and glutes as well as the lower back muscles. It also helps to build stability and strength throughout the entire lower extremity.
They help promote optimal lumbar spine movement and posture. Examples of these exercises include bird dogs and shoulder taps. Bird dogs, in particular, require you to be in a position that encourages your core muscles to operate.
Shoulder taps build strength through the shoulder, hip, and leg muscles in addition to the lower back muscles. When performing these exercises, the lumbar spine should not be excessively rounded and the abdominal muscles should remain activated to maintain proper form.
Quadruped exercises are an effective way to reduce lower back pain, as they help to strengthen the entire lower extremity and build stability through the core and back muscles.
Know These Best Exercises for Lower Back Pain
Lower back pain can be relieved through regular exercises such as pelvic tilt, bridge exercise, hip flexion, heel slide exercise, and quadruped exercise. All these exercises help to reduce and prevent lower back pain by reducing excess strain on the lower back and strengthening the surrounding muscles. Give these exercises a try to feel the difference!
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