After a long day at work, sitting or standing all the time puts too much pressure on your lower part of the back. Do these easy exercises to fix or avoid lower back pain.
Low-back pain affects most active people at some point in their lives. When having a lower back pain, you may feel like resting, but instead you need to move. The exercises for lower back pain can help you strengthen several things, such as: abdomen, back and leg muscles. Another benefit of these exercises can be the support for your spine, which relieves back pain.
According to WebMD, depending on the cause or intensity of your pain, some exercises can be harmful. That’s why always consult a doctor before doing the exercises. Try to work within your own range of abilities and limits.
Hamstring Floor Stretch
Stretching should always be the first thing before doing more complex workouts. It stimulates healthy blood flow and fluid exchange, which keep your muscles free of buildup of waste products, which lowers the risk of injuries.
Dr. Ben Kim emphasizes that a very important, but often overlooked part of doing stretches is the breathing. Follow this proper breathing technique:
Breathe in when you stretch and increase the tension in the hamstrings.
Breathe out when relaxing your muscles.
Do this several times. You will feel how your body relaxes and your muscles will start releasing their tension. Tight hamstrings can limit the motion in your pelvis, which can increase stress across the lower back and it can corrupt correct posture.
Tightness in the hamstring limits motion in the pelvis which can increase stress across the low back and distort correct posture. Stretching the hamstrings can reduce the stress felt in the lower back.
Hamstring stretching should include applying pressure to lengthen the hamstring muscle for 30 to 45 seconds at a time.
Instructions for several variations of the hamstring stretch. Do the one that suits you best.
- Standing Hamstring Stretch – This exercise is the basic and the most common one amongst these type of stretches. First stand straight. Then bend forward at the waist. Keep your legs relatively straight. With your arms try to touch the toes, but do not strain to do so. Stop when you feel a stretch in the hamstrings.
- Wall Hamstring Stretch – Lie on the floor, with the buttocks against a wall, and place the foot up against the wall. Then try to push the knee straight. Do this stretch with one leg at a time.
- Towel Hamstring – Lie on the floor and pull the leg up and straighten by holding onto a towel. Wrap the towel behind the foot. Only one leg at a time may be stretched.
Standing Thigh Stretch
The first thing that you need to remember about thigh stretches is that you should perform them both before and after you perform your physical exercises. Hold each stretch for 30 seconds. Between each stretch make a pause of 15 seconds.
- First stand straight with your feet together. Shift your weight onto your right foot.
- Shift your weight onto your left foot.
- Bend your left knee and bring your left heel toward your left buttock.
- Reach your left hand down and clasp your left ankle.
- Place your right hand on your left hip if you need help with balancing. If it is still difficult to balance, rest your right hand along a wall, chair, or other stationary object.
- Keep your knees close together; do not let your right knee splay open to the side.
- Stand up straight. Draw your abdominal muscles in and up. Do not arch your back and relax your shoulders.
- To release, gently let go of your ankle and step your left foot to the floor.
Knees to Chest Stretch
The knee-to-chest stretch is a stretching exercise that you can perform daily to increase your spine health. The are two variations of this exercise: a single and double knees to chest.
Lay back on the floor. Then put your feet straight out in front of you. Bring up your right leg to your chest, and hold it in position with your arms and hands. Bring your knee as close to your chest as you can until you feel a stretch.
This stretch requires a bit of balance, depending on how stable you are. While doing this exercise, you will feel a stretch in your lower back around the pelvis area. Hold this position for about 10 to 15 seconds, then repeat for the other side. Do this once a day. Once it becomes a daily routine, try to increase the hold time by a few seconds weekly.
The double knee-to-chest stretch is more advanced than the first one. The difference is to try to bring up both knees as high as you can while maintaining your balance. It can loosen the lower back and lumbosacral joint with time.
Take caution with your balance, because can cause someone to fall over in this position. Hold the stretch for about 25 to 30 seconds in this position. Rest for another 60 seconds, and after that continue. Do this stretch for 10 times. Try to increase the intensity on a weekly basis.
Gluteal Buttock Stretch
The gluteal buttock stretch helps in stretching and twisting most of the muscles and joints in the trunk. Rotating the trunk helps a lot in relieving muscle stiffness and improving the flexibility of spine which relieves lower back pain. The usually stiff pelvic joints are also extended.
This is a great exercise to help with activities and sports involving turning and twisting movements such as kicking, jumping, swimming, and weaving, also walking and running.
- Keeping the other arm on the floor knees can be brought closer to the floor.
- It involves rotating the entire trunk along with moving the hip towards the midline.
- The total extent to which Lumbar spine can rotate is 45 degrees to each side.
- Sit on floor as it is shown in the image.
- Twist your shoulders to look backwards.
Apply pressure to the knee with the elbow of the opposite side on which your leg is turned.
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