Chronic low back pain affects millions of Americans every year. It is usually caused by a sedentary lifestyle. When you have back pain, you feel like you don’t want to move. But physical activities are actually good for your back.
Doing the proper exercise is the best way to eliminate chronic low back pain. It is effective and it is totally free. You don’t need expensive surgery or medications to cure your back problems.
Inactivity brings weakness to your back. By performing certain exercises correctly and regularly, your lower back pain will gradually be eliminated. These physical activities should target the back extensors, the abdominals, the glutes and the deep core stabilizers, which are the most important muscle groups. You should also strengthen your upper leg muscle to support your back and avoid strain. These exercises should focus on strengthening the core and building endurance.
Some of the exercises are quite simple and you can do them anywhere. You can perform these activities two to three times every week for about 20 to 30 minutes. Make sure you pay close attention to your every movement.
Here are the top five exercises that can help you strengthen your back and relieve you of your chronic lower back pain:
1. Decompression Breathing
Oxygen is crucial if you are working out and stretching. If you know how to breathe deeply the right way, you can keep your spine strong. First, you have to stand properly with your toes touching. Your heels must be slightly apart. Put the weight on your heels and unlock your knees. Slowly pull your heels to each other. Stand tall and stretch your arms overhead as you press your fingertips together. Lift your rib cage in with every inhale. Tighten your core every time you exhale. Repeat this activity properly until you feel tall.
2. Founder to Forward Fold
Stick out your buttocks. It is called founder because it is preparing you for your back and core strengthening success. If a full founder is putting too much tension on your lower back, you can modify this move. You can use a prop, like a chair, if your hamstrings are tight. Modifying this movement is a good idea because the idea is reinforcing healthy movement patterns. Make sure your spine is neutral and stable.
On a modified founder, inhale and stretch your arms out in front of your chest Keep your hips back as you press your fingertips together. Gradually lift your arms up, while you keep the core pulled in. This way you can maintain a neutral spine. Hold this position for about 15 to 20 seconds.
In a full founder position, float your hands down to the ground and drive your hips backward. Unlock your knees and put the weight on your heels. As your hands are on the ground, you should pull your hips back, then up, and then away. Reach your hands as far front as possible. This will serve as a counterbalance. Hold for about 20 to 30 seconds.
When you stand up, keep your weight on your heels. Slide your hands slowly to your shin to bring y your spine to neutral. Sweep your hands back to the modified founder position and then press the heels to the ground. Finally, bring your hips forward to stand.
3. Adductor-Assisted Back Extension
This will help you isolate the muscles in your lower back. Lie down on your stomach on the ground. Flex, your feet with your legs, zip together. Bend at your knee just a bit. Press your hips and your knees to the ground. Lift your elbows and let your hands float. Keep your neck long and hold that position for about 20 to 30 seconds.
4. Eight-point Plank
Lie on your stomach with your elbows and knees on the ground. Squeeze your knees and elbows to the center line of your body. Try to lift your hips up to the level of your shoulder, while you press your knees, toes, and elbows to the mat. Tighten your core to maintain a neutral spine. Hold the plank for 20 to 30 seconds.
5. Woodpecker
This will strengthen not only your back, but your butt muscles as well. Start in a lunge position, press through the front heel and stand straight. Lift your back heel up and reach your arms out. Drive your butt back as far as you can. Make sure you don’t move your knee. Pull your back as far as you can until you feel your hamstring stretch. You will reach your arms farther to counterbalance. Tighten the core, make a neutral spine, and reach your arms overhead. Hold this position for 20 to 30 seconds.
Conclusion:
These are some of the best exercises for relieving the lower back pain. Try them out and you will see the benefits of exercises. You can also try out some yoga stretches for low back pain. If the pain still persists then you should consult a health specialist.
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Author Bio:
Daisy Grace works as a content coordinator for ConsumerHealthDigest.com. She specializes in general health and also explores topics related to women’s health, beauty and skin care. Daisy loves studying the latest trends in: diet, skin care and fitness programs, but her experience extends further than that. She also writes on all aspects of women’s health and beauty skin care and also various product reviews. Read more of her expertise on Twitter
