Back pain is an extremely common problem; given our modern & sedentary lifestyles, many of us will experience one or more acute episode of lower back pain in our lifetime.
In this Blog we have covered the exercise and stretches you can do to make your lower back muscles stronger and recover from pain.
You may watch this video on the 'spine structure & common causes of back pain'
Exercises:
1. Glute Bridge: Lift your hips up until your shoulders, hips, and knees make a single, straight line & Hold this position for about six seconds. Repeat bridges eight to 12 times per set
This exercise helps strengthen various supporting muscles for your back like the hamstrings, glutes, abdomen and hips. It also works directly to strengthen the lower back.
2. Bird Dog- Raise your left arm and right leg, keeping your shoulders and hips parallel to the floor. Hold it for five seconds and then switch to other arm & leg.
Repeat exchange side for eight to 12 times.
Bird dog is a great way to learn to stabilize the low back
3. Swimmers- Try to lift up your leg and your opposite arm at the same time. hold it for 10-20 seconds. Do 10-15 reps each side. And then switch the leg
4. Supermans: Lie on your stomach on a flat surface and raise both your arms and your legs at the same time as though you are flying. Hold the position for five seconds. Then repeat 10-15 times. This helps strengthen your lower back.
Stretches:
1. Child pose: helps to relieve pain and tension all along your spine, neck, and shoulders.
Its relaxing effect on your body also helps to loosen up tight lower back muscles, promoting flexibility and blood circulation along the spine. Hold this pose for up to 30 seconds..
2. Knee to chest stretches: The knee-to-chest stretch can help lengthen your lower back, relieving tension and pain. Pull your knee into your chest, clasping your hands behind your thigh or at the top of your shinbone. Hold this pose for 30 sec to a minute. And do the same for the other leg.
3. Supine Twist: Extend your arms out to the side in a "T" position. Keep your shoulders on the ground as you gently roll both knees to one side. Stay here 15 to 20 seconds, then return your knees to the center and repeat on the other side.
4. Supine Figure 4 Stretch: Lift your right leg, and cross your right ankle over your left thigh. Then Pull your left knee in and hold behind your lift thigh to increase the intensity. Hold for 10 to 15 breaths and then switch to the other side.
Few exercises you should avoid in case of back pain:
Standing Toe Touches
Sit-Ups/ full crunch
leg lifts
Heavy Lifting
Running/jumping etc
Watch the same as video on our YouTube
Get Yoga mat (thick): https://amzn.to/3r2ckBw
Recommended: Foam Rolling for Body Pain Recovery
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