Do you want How to prevent lower back pain with the 7 best exercises? Here are The 7 best exercises if you have lower back pain. You’ll need to do Strengthening the lower back can prevent and alleviate lower back pain.
We don’t need to inform you that lower back discomfort may have a negative impact on many aspects of your life. Whether you’re a runner or a biker, a painful lower back can keep you from enjoying your favourite sport while also making ordinary chores more difficult. Also How to transfer Spotify playlists to Apple Music, Tidal and other services, on iOS or Android
However, if, like millions of other Americans, you’re finding that sitting all day is taking a toll on your back, we’re here to assist. While you should always visit your doctor if you have chronic lower back pain, research has shown that strengthening specific muscles can help prevent and cure lower back discomfort. Also How to Adjust Magic Keyboard Brightness on iPad From Control Center in iOS 15.4
Furthermore, specific workouts can boost blood flow to the lower back area, which can aid in the reduction of stiffness. Continue reading to learn about the best exercises to attempt if you have lower back discomfort. We’ve also selected the greatest exercises to perform if you sit all day, as well as the best exercises to do to strengthen your knees.
1. Bridge exercises
Bridge exercises primarily work on the glutes, which stabilise and support the lower back. To do a bridge, lie on your back on an exercise mat (we’ve identified the finest yoga mats that serve as exercise mats if you’re looking to purchase), knees bent, and feet pressed into the floor. Raise your hips to the ceiling, squeezing your glutes, until they create a straight line from your shoulders to your knees. At the apex of the exercise, squeeze your glutes before slowly dropping back to your starting position.
Put a weight or barbell on your hips to advance the workout and make it more difficult. (Here are the greatest adjustable dumbbells for home training.)
2. Lower back twist
If you have lower back discomfort, this one will feel amazing and can reduce lower back stress and stiffness. Begin by lying on your back with your knees bent and your feet flat on the floor to perform the spine twist stretch. Keeping your torso firmly against the floor, raise one knee to your chest and then lower it to the opposing side of your body. Simultaneously, turn your head in the opposite direction of the knee. Hold for a few seconds before swapping sides and returning to your starting position.
3. Supermans
This exercise is excellent for targeting the back extensors, which run parallel to the spine and aid in healthy posture and pelvic stability. To do a superman, lie on your stomach on an exercise mat and stretch both arms and legs out from your torso. Engage your glutes and elevate both arms and legs six inches off the floor. A stretch in your lower back should be felt. Hold the stance for a few seconds before returning to your starting position. Rep 10 times more.
To make the workout more difficult, flutter your arms and legs up and down as you lift them off the floor, as if you were swimming.
4. Side leg raises
Side leg rises work your hips, abdomen, and lower back muscles, making it an excellent middle workout. To begin side leg raises, lie on your side with your legs and hips stacked on top of each other. Bracing your core, bend the foot of your upper leg and steadily elevate it to roughly shoulder height. If you’re feeling imbalanced, you might find it simpler to bend your lower leg slightly. Before lowering the leg back down, pause at the top. Maintain a calm and controlled pace throughout the activity, and aim for three sets of ten leg lifts on each leg.
To make the workout more difficult, add a resistance band above the knees, ankle weights, or hold a dumbbell against the upper leg while you lift and lower it. You may also increase the number of repetitions or add pulses at the top of the action.
5. Plank with leg lift
The plank is a fantastic workout that works your entire body from head to toe, but it is especially effective at training the abdominal muscles and the lower back. The extra movement of the legs in this exercise enhances the effort, but if it’s too much, simply hold a conventional plank.
To do a plank with a leg lift, start in a plank posture with your weight on your elbows or your hands pushed into the floor. Engage your core and elevate one leg off the floor, as if squeezing your belly button into your spine. Pause for a few seconds before lowering your leg back to the floor, and then repeat on the other side.
6. Birddog
A birddog exercise engages the abdominals, lower back, and glutes. Begin a birddog on all fours, with your weight on your knees and hands. Extend your left leg behind you as you reach your right arm forward. Pause here before returning to your starting position and repeating on the opposite side. Keep your core engaged throughout the workout.
7. Cat/Cow stretch
This stretch is excellent for strengthening and moving the lower back. To perform the cat/cow stretch, get on your hands and knees, hip-width apart. Check that your hands are parallel to your shoulders and your knees are stacked beneath your hips. Take a deep breath in and arch your back, bringing your belly button into your spine, while engaging your core.
Hold for two or three breaths at the top of the movement – you should feel a stretch in your spine and lower back. Then, in the cow stretch, drop your belly to the floor, elevate your sit bones outwards, and raise your head and neck to the ceiling, rounding your spine.