Everyone has a lower back that aches at some point in his or her lives. Lower back pain can occur due to many different reasons and can cause discomfort, persistent pain, and even causing the need for surgery. When you experience pain in your lower back, it is best to find relief as quickly as possible before it worsens. To get relief from your lower back pain, specific exercises will provide quick results and help increase mobility in your spine.
1. Bridges and Rowing:
Bridges which is done by lying on your back and using your forearms to lift your pelvis to about 30 degrees and then lower yourself by using the strength in your abdominals. Rowing is another popular exercise for your lower back muscles. This exercise is done by lying on a flat bench or floor, lifting one leg off the floor, and then pulling it back as far as possible. It cannot be easy at first, but you will learn to make this exercise much more manageable with practice. Visit QC Kinetix (Grand Junction) to get proper treatment for back pain.
2. Lower Back Twists:
Another popular exercise for your lower back is called the lower back twist. This exercise is done by standing near a table or any other sturdy object that can support your weight. Then you use your abdominals to lift one leg and put it on the table, lean over from the waist so that your upper body is parallel to the floor and hold for eight deep breaths, then repeat on the other side of your body. Again, it’s essential to consult with a doctor before starting any exercise program, especially if you have been experiencing discomfort or pain in your lower back.
3. Cat-Cow Movements:
This exercise is done by lying on your back with your palms facing up and your legs bent at a 90-degree angle. Then you begin by lifting the head and upper body while the lower body remains flat on the floor, then you shift to bring the head and upper body back down while keeping the lower part of your body in place until it almost touches the floor. Then go to get your head and upper body backs up while shifting your lower torso back down until it almost touches the floor again. Repeat this for about eight breaths. It’s crucial to consult with a doctor before starting any exercise program, especially if you have been experiencing discomfort or pain in your lower back.
4. Hamstring Stretches:
During your warm-up, you should perform some hamstring stretches. These will help loosen up the muscles, one of the areas of your lower back that can cause pain and discomfort. When you get to where you can’t feel your lower back, lie face down on the floor with your legs stretched out in front of you and then lift both knees at a 90-degree angle until it almost touches the ground and then relaxes until it returns to normal position. Then repeat this for about eight breaths. Again, it’s essential to consult with a doctor before starting any exercise program, especially if you have been experiencing discomfort or pain in your lower back.
Conclusion:
Exercises can help reduce pain and make your lower back more flexible. It would help if you began these exercises to relieve lower back pain and start incorporating them into your daily routine because they will help keep you healthier and more robust.
