Lower back pain is a very common among adults. Causes of this pain can vary from the posture we put up at work, to the way we carry our hand backs bags daily (ladies), to our posture in bed.
Most low back pain can get better if you stay active, avoid positions and activities that may increase or cause back pain, use ice, and take nonprescription pain relievers when you need them. When you no longer have acute pain, you may be ready for gentle strengthening exercises for your stomach, back, and legs, and perhaps for some stretching exercises. Exercise may not only help decrease low back pain, but it may also help you recover faster, prevent you from having another back injury, and reduce the risk of disability from back pain.
Here are 5 best moves you can do to keep your back healthy.
1. Bottom to heels stretch
First on our list is the bottom to heels stretch. This exercise stretches and mobilizes your spine.
It’s really such an easy procedure to follow.
• Kneel on all fours, with your knees under hips and hands under shoulders.
• Don’t over-arch your lower back. Keep your neck long, your shoulders back and don’t lock your elbows.
• Slowly take your bottom backwards, maintaining the natural curve in the spine.
• Hold the stretch for one deep breath and return to the starting position.
• Repeat 8 to 10 times.
2. Knee rolls
Just like the previous, this exercise stretches and mobilizes the spine.
The procedure is as follows:
• Lie on your back.
Start position: Lie on your back. Place a small flat cushion or book under your head. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in.
Action: Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position.
Repeat 8 to 10 times, alternating sides.
Tips:
• Only move as far as feels comfortable.
• Place a pillow between your knees for comfort.
• Place a small flat cushion or book under your head.
• Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in.
• Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor.
• Hold the stretch for one deep breath and return to the starting position.
• Repeat 8 to 10 times, alternating sides.
3. Decompression breathing
Use this move to teach yourself how to breathe deeply and keep your spine long and strong at all times.
• Stand with your toes touching and your heels slightly apart.
• Shift weight into your heels, unlock your knees, and gently pull your heels toward each other.
• Stand tall, reach your arms overhead, and press your fingertips together.
• With your inhale, lift the ribcage away from the hips.
• On the exhale, tighten the core to support the “lengthened” spine. Repeat this breathing process until you feel tall and supported.
4. Bank Extensions
This exercise should be the easiest amongst the rest. It just requires a little effort to accomplish, but that doesn’t change the fact that it is very effective in alleviating back pains.
• Lie on your stomach, and prop yourself on your elbows, lengthening your spine. Keep your shoulders back and neck long.
• Keeping your neck long, arch your back up by pushing down on your hands.
• You should feel a gentle stretch in the stomach muscles as you arch backwards. Breathe and hold for 5 to 10 seconds. Return to the starting position.
• Repeat 8 to 10 times.
5. Pelvic Tilt
• Lie on your back. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart.
• Keep your upper body relaxed and your chin gently tucked in.
• Gently flatten your low back into the floor and contract your stomach muscles.
• Now tilt your pelvis towards your heels until you feel a gentle arch in your lower back, feeling your back muscles contracting and return to the starting position.
• Repeat 10 to 15 times, tilting your pelvis back and forth in a slow rocking motion.
CONCLUSION
Back pains can be really disturbing, and it sometimes gives us a hard time during working hours, causing you not to meet your target for the day. Medications alone might not really the best treatment for a back pain, especially in its chronic state. Even if you’re not currently suffering from back pains, it’s still important to add these exercising to your workout plans.
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