Top exercises for fixing back pain

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Most joint and bone problems we have are caused by our sedentary lifestyle, so a natural way of dealing with them (except special shoes and sometimes medicine) is by doing some exercise. When it comes to lower back pain, there are some very simple exercises that can be done by almost anyone, indifferent of their level of sporting ability. However, the exercises should be done only after a medical professional gives you a green light. For more advice on back pain, check out Prestige Healthcare.

Partial crunches

These crunches will help you strengthen the muscles in your lower back and core. To perform a crunch, lie down on an exercise mat, on your back, with your knees bent. With your feet on the ground and your hands under your head, gently push your elbows up. Hold for about 1-3 seconds (a breath or two) before releasing and getting your back on the mat again.

Hamstring stretches

To perform such a stretch, lie down on the map with your knees bent again. Wrap a towel over one of your shoes and tense the muscles of your leg. Push a little in order to get your shoulders off the mat and hold that position for as long as 30 seconds. Next, repeat for the other leg. Each leg should get about 3-5 repeats, depending on your general fitness.

Press-up extensions

Lying face down with your hands under your shoulders, gently push up until your elbows and shoulders are in a straight line. This is basically similar to push up, but less intensive and without pushing your feet up too much.

Pelvic tilts

Lying down, with your knees bent and your feet flat on the sports mat, constrict your abs by pulling in. Hold the position for a maximum of 15 seconds (remember to breathe correctly). A good session should have about 8-10 repeats.

Bridging

Lying on the mat, let only your heels touch the mat. With your arms relaxed, push your bottom up so that there’s no contact between your buttocks and the mat. Hold the position for about 6-10 seconds and est for another 10 seconds. A good set will have 4-5 repeats.

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