Low back pain is one of the most common conditions, mainly because it has many causes. Back and central muscles are used in almost all activities, whether walking, lifting objects or sitting. The simplest tasks can be painful if you neglect your back muscles. Here are some steps you can take at home to relieve or prevent this dreaded back pain.
The child’s posture
The posture of the child is one of the favorites of yogis, and for good reason. This simple stretch relaxes the muscles of the buttocks and thighs, as well as those that run along the spine up to the neck and shoulders. Each workout should start and end with this simple, effective and enjoyable routine.
Touching the toes while sitting
Any exercise that promotes flexibility is beneficial; the touch of the toes while sitting allows the back muscles to be stretched and relaxed. Stretching this area a little more and more reduces the risk of stiffening muscles when they are over-stressed.
This simple stretch relaxes the muscles of the buttocks, lower back and legs. Those who run or walk long walks will find knee-chest stretching particularly useful for relaxing the legs and back after these activities.
Extended Puppy Pose
Puppy posture is another basic posture of yoga with an adorable name that you can incorporate into any stage of your workout. Because it stretches the spine, arms, back and abdominals, this posture frees the entire center of your body and avoids the dreaded aches and pains.
Twists in a sitting position
Sitting twists are another way to improve the mobility of your spine; they prevent injuries from arm stretching or pulling exercises. They also work many muscles in the centre and upper body, from the buttocks and abdominals to the shoulders. Better yet, you can energize your stretches with their many variations.
To put it simply, the best way to prevent back pain is to maintain a strong trunk, and planking is one of the most effective exercises to strengthen the trunk. By contracting your abdominal muscles and developing their endurance, you will prevent injuries and increase your average range of motion.
Hamstring Stretches while standing
Another stretch designed to increase flexibility is to stretch your hamstrings while standing to improve range of motion when performing simple tasks, such as bending over to pick up something. Prevent injuries by practicing flexibility exercises twice a day.
Building your back muscles to strengthen them is the best way to proactively prevent injuries. Push-ups with overhand and supine hands work your arms, back and trunk and are a must in any workout with your body weight.
Tilting the pelvis
This exercise relieves pain or tension in the lower back and is a good way to relax muscles, especially for those who are already experiencing discomfort. This low-intensity stretch increases blood supply to this area and helps relieve underlying tensions.
Stretching the sphinx
The stretching of the Sphinx is another soft posture that strains the back, spine, buttocks and arms. It can help relieve tension or be used to relax after strenuous training. Keeping yourself in this position is not only pleasant, but also works many essential core muscles.
People looking for a little more intense exercise will want to turn to the deadlift. It is one of the best exercises to strengthen the trunk. This compound movement also strengthens the legs, glutes and arms and is excellent for general health.
Downward-Facing Dog ( Adho mukha svanasana )
Another essential yoga, the popular upside downward-facing dog posture allows you to stretch many muscles while maintaining the flexibility of the spine, back and central muscles. Not only does it prevent injuries, but careful execution of downward-facing dog can also relieve existing pain.
Dumbbell bench press exercise
Strengthening the back muscles can help prevent injury and pain. The bench press with dumbbells is excellent for the arms, as well as for the shoulders and many muscles in the center of the body.
The posture of the cat-cow
This low-intensity stretch moves the back muscles in multiple directions and soothes pain by lengthening tense muscles. This posture, which helps relieve tension in the lower back, consists of slowly rounding the lower back and then maintaining this position before “dropping” the belly down to arch the spine.
Lying twist position
It is no coincidence that this stretch resembles a comfortable sleeping position; it helps relax the glutes and core muscles, keeping them supple and relaxed to prevent pain. Regular twisting while lying on each side will increase the general range of your movements.
Arm traction with elastic bands
If you are homebound but want to keep in shape, investing in elastic bands is an inexpensive way to do lots of exercises, including arm pulling. The elastic bands allow you to work on the range of your movements and to strengthen the muscles of your back, in order to increase your strength and stability.
The bridge posture is a fundamental position for strengthening the back muscles. It is both a trunk strengthening exercise and a stretch that improves flexibility. Similar to the classic plank, the posture of the bridge solicits many muscles that work to stabilize your body.
Having strong abdominal and central muscles is essential for back health. After the planks, partial sit-ups are the easiest and most effective exercise to make your abs work. Depending on your fitness level, opt for full adjustments or partial adjustments.
Much like the deadlift, leg bends are one of the best exercises composed to make the body’s central muscles work. Whether you squat with weights or not, this exercise is an effective way to strengthen the legs and abdominals. Strengthening the muscles in your lower back will help you avoid bad injuries.
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