If you are suffering from back pain, you don’t have to tell you that it can affect every part of your life. Whether you are a runner or a cyclist, lower back pain can not only prevent you from playing your favorite sport, but can also make your daily work a little more uncomfortable.
Still, like millions of other Americans, if you find that the sacrifice of sitting all day is having a negative effect on your back, we’re here to help you. .. Always consult your doctor if you are suffering from long-term back pain. research It has been found that strengthening certain muscles can prevent and relieve back pain.
In addition, targeted exercise can increase blood flow to the lower back and reduce stiffness. Read on to find out which exercises are best to try if you have back pain.Also carefully selected The best exercise to do if you’re sitting all day, And that The best exercises to do to strengthen your knees..
1. Bridge exercise
Bridge exercises are primarily aimed at the gluteal muscles, which stabilize and support the lower back. To do the bridge, lie on your back on the exercise mat ( The best yoga mat It can also be used as an exercise mat if you are considering investing with your knees bent and your feet pressed against the floor. Squeeze your gluteal muscles and raise your hips to the ceiling until you are in a straight line from your shoulders to your knees. Squeeze the gluteal muscles at the top of the movement before slowly returning to its original position.
Place dumbbells or barbells on your hips to advance your exercise and make it more challenging. (We found Best adjustable dumbbells For home workouts here).
2. Waist twist
If you are suffering from back pain, this will make you feel great and can relieve back tension and tension. To do a twist stretch on your spine, first bend your knees and lie on your back with your feet flat on the floor. With your torso pressed against the floor, lift one knee toward your chest and drop that knee to the other side of your body. At the same time, turn your head away from your knees. Press and hold for a few seconds, then return to the starting position and switch sides.
3. Superman
This exercise is ideal for targeting the extensors of the back that run along the spine and helps with posture and pelvic support. To do Superman, lie on your abdomen on an exercise mat and extend both your arms and legs from your body. Engage your gluteal muscles and lift both your arms and legs off the floor, aiming for about 6 inches. You should feel a stretch of your hips. Hold the pose for a few seconds and then return to the starting position. Repeat 10 times.
To make exercise difficult, flutter your arms and legs up and down as you lift them off the floor, as if you were swimming.
4. Side Leg Raise
Side Leg Raise activates the lower back, abdominal muscles, and lower back muscles, making it a good exercise for targeting the central part of the body. To do a Side Leg Raise, first lie down with your legs and hips on top of each other. Support the core, bend your upper limbs and slowly lift towards the ceiling to shoulder height. If you feel out of balance, it may be easier to bend your lower legs slightly. Pause at the top before lowering the legs. Slowly control the entire movement, aiming for 3 sets of 10 leg lifts on each leg.
To make exercise more difficult, add a resistance band above your knees to increase resistance, add ankle weights, or press dumbbells against your upper limbs to move them up and down. You can also increase the iterations and add pulses at the top of the movement.
5. Thick plate with leg lift
The board is a killer exercise that targets the body from head to toe, but it works well for the abdominal muscles and lower back. In this exercise, further movement of the legs in this exercise will increase the strength, but if it is too much, hold a regular board.
To make a board with a leg lift, place your weight on your elbows or press your hand against the floor and move to the position of the board. Consider sucking your navel into your spine, engage the core and lift one foot off the floor. Pause for a few seconds before returning your foot to the floor and repeat on the other side.
6. Bird dog
Birddog exercises move the abdominal muscles, hips, and gluteal muscles. To do a bird dog, start on all fours with your knees and hands on your weight. Extend your right arm forward and then your left leg backwards. Pause here, then lower to the starting position and repeat on the other side. Maintain the core throughout the exercise.
7. Cat / cow stretch
This stretch is a great way to strengthen and move your lower back. To stretch your cat / cow, keep your knees hip-width apart and rest on your hands and knees. Make sure your hands are aligned with your shoulders and your knees are stacked under your hips. Engage the core, take a deep breath, arch your back, and pull your navel into your spine.
Hold your breath a few times at the top of the movement. You should feel your spine and hips stretched. Then lower the belly to the floor, lift the ischium outwards, raise the head and neck to the ceiling, curl the spine, and move to the part of the stretch cow. Continue to move between these two stretches for a few minutes each day.Read more about How to stretch a cat / cow here.
