8 Strength Exercises to Lower Back Pain
You have to take care of your back! Your back is like the steel of a skyscraper, -If it’s not sufficiently strong, the building collapses…The back consists of the ligaments, muscles and spine, all of which keep your all-powerful temple (i. e. your body) strong and straight. As key elements of the muscle network; the abdominal muscles and lower back muscles – AKA your “core”, team up to ensure your body remains strong and ready for movement.
During workdays or when these muscles are in poor condition, they will affect the spine, which is intended to support the body. And what is the result? Ow! Ow! Back pain, or worse: back injuries! To maintain a healthy and strong back, here are the top 8 strength exercises for lower back pain. The Benefits of Doing Back and Abdominal Exercises When your support muscles are weak or too tense; they can suffer injuries that prevent them from supporting your spine if necessary. Also, muscles with structural defects can cause problems with the bone structure of your spine resulting from poor posture of your muscles. The overall effect of this situation may be an increased risk of back pain – or even injuries that can be very difficult to treat. You don’t want your back to get hurt, do you? Therefore, having strong abdominal and back muscles can do it:*Reduce the risk of back pain.*Reduce the severity of back pain, if any.*Protect yourself from injury by responding effectively to any stress that affects your back.*Helps to avoid back surgery resulting from constant stress on the back muscles.*Make the healing process of back surgery fast and effective.*Help to improve posture.*Over the years, medical experts from all over the world have emphasized the importance of having strong support muscles to improve the overall health of the body. But how to build and strengthen these muscles? The construction of a strong core can be achieved through movements and poses in certain popular exercises such as various forms of yoga, Pilates, boards, or other body weight exercises. There is also a several tools of exercise on the market mainly built to help you strengthen your trunk. The fact is that: For health reasons, back and abdominal muscle exercise should be part of your daily routine, as should tooth brushing. The exercise you do should take 10 to 20 minutes to complete, and they should also be exercises that work…
8 Strength Exercises to Lower Back Pain
- Hamstring Stretches In addition to strengthening your trunk, it is also essential to strengthen your posterior chain to keep these back pains away…This exercise consists of stretching the posterior muscles. Lie on your back, bend one knee, then buckle a towel under your football. You must then straighten the knee by pulling on the towel. In this position, you should observe a slight stretch in the back of your leg.Hold the position for 15 to 30 seconds, while repeating the exercise 2 to 4 times for each leg.
- Wall Sits this one also targets your posterior chain….: For this exercise, you should stand 10 to 12 inches from the wall, after which you will lean back until your back is flat against the wall. Slide along the wall so that your knees are slightly bent, pressing the bottom of your back against the wall. Keep the installation at 10, then slide along the wall, being careful not to fall. Repeat the exercise 8 to 12 times.
- Bird Dog Use your hands and knees to lift your body off the ground and make sure your abdominal muscles are tight. Then lift and extend one leg back while keeping the hips level. Hold the position for 5 seconds the first time, then change legs. Repeat the exercise 8 to 12 times for each leg, and also try to extend the time you lift the leg each time. You then have to lift and extend your opposite side arm and do exactly what you do with your leg. This is a good way to learn how to stabilize the lower back during arm and leg movement. During exercise, do not let the lower back collapse, even if it means lifting your legs just enough to keep the lower back in the desired position.
- Tilt Pelvic As with knee to chest exercise, lie on your back, knees bent and feet flat on the floor. Then squeeze your stomach as if you were preparing to be punched. Push your back against the floor while your pelvis and hips swing backwards. Hold the position for 10 seconds while inhaling and exhaling gently. Repeat the exercise 8 to 12 times.
- Bridging He needs you to lie on your back, with your knees bent, and only your heels on the floor. Try pushing your heels to the ground, tightening your buttocks and lifting your hips off the ground. Continue to lift your hips off the ground until your shoulders, knees, and hips are all in a straight line. Hold the position for about 6 seconds, after which you will slowly lower your hips, then rest for 10 seconds. When raising your hips, try to avoid bending your back. You should also avoid overloading caused by tightening the abdominal muscles before and during the lifting exercise.
- Aerobic Exercises Aerobic exercises are aimed at strengthening your Aerobic exercises are designed to strengthen your heart, lungs and blood vessels and can also help you lose weight. Swimming, riding a bicycle and hiking can help alleviate back pain while strengthening your cardiovascular system. Begin slowly at first, after which you can embark on an intense workout. When you swim, avoid movements that bend your body and don’t forget to do it gradually. Lungs, heart, and blood vessels can also use you lose your weight.
- Pilate Moves Pilates combines basic abdominal exercises with stretching and strengthening exercises. The one thing you have to do is make sure you exercise under the instructions of an experienced instructor, as this can help you reduce some back pain. Be sure to inform the instructor of your back pain, as you may need to skip a few movements.
- Knee to ChestLie on your back, bending your knees, and keep your feet flat on the ground. Then bring one knee to your chest while keeping the other foot flat on the floor. Keep this position anywhere from 15 to 30 seconds while keeping your lower back pressed against the ground. You must then lower your knee and repeat with the other leg, doing the exercise 2 to 4 times for each leg.
Conclusively, the above guide should help you maintain a strong back and a healthy body in general. Be sure to follow the advice, and you will see and feel the results in no time! To see more exercises and workouts, visit my ultimate resource on home strength training. This is a resource that is filled with useful information about home exercise and fitness.