There are several effective back exercises to alleviate lower back pain, including knee-to-chest stretches and upper and middle extensors. Strengthening exercises like buttock lifts and leg lifts can also help. Consult a health professional before starting a new exercise regimen.
If you suffer from back pain, especially lower back pain, there are a number of good back exercises available to alleviate the condition. Before taking on a new exercise regimen, it is advisable to consult a health professional.
A good back exercise is the knee-to-chest stretch that relieves pressure on the lower back and buttocks. Lying on the floor, with both hands behind your knees, pull your knees toward your chest until you feel a stretch in your lower back and buttocks. Hold that position for at least ten seconds, gradually lengthening the time to thirty seconds after doing this exercise for a while. Do this stretch two to three times a day for best results.
Another one of the many great back exercises that relieves back pain is the upper and middle extensors. Start on your knees, and then sit with your legs bent under you. Then, bend your upper torso and arms as far as you can along the floor. Your abdomen should be pressed against your thighs. Slide your hands as far forward as possible, while at the same time pushing your buttocks as far as possible. You should feel the stretch in your upper and middle back. Again, hold it for at least ten seconds, eventually elongating to thirty seconds. Do this stretch, too, two to three times a day.
Back exercises don’t just involve stretching. Strengthening your back muscles is another way to help relieve back pain. One way to do this is to lie on the floor, arms down by your sides, knees bent, and feet flat on the floor. Slowly lift your buttocks off the floor, keeping your stomach tight. Hold this position for three seconds, and then lower your buttocks back to the floor. It is not necessary to lift the buttocks off the floor; A slight increase is enough. Repeat this exercise ten times and try to do one or two sessions per day. This can be one of the most powerful back exercises.
Another way to stabilize your core is to lie on the floor and lift one leg. The other leg should be kept bent so that your foot is flat on the floor. Don’t raise your leg higher than is comfortable. Overextending can hurt, not help, your back. Hold for a count of ten, and then bring the raised leg back down, raising it so that the leg is bent and the foot is resting on the floor. Then lift the other leg. Repeat four times with each leg.
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