These 3 Must-Try Movements Can Relieve Back Pain (2021)

Exercising to strengthen your lower back can help relieve and stop lower back pain. It can also strengthen the muscles of the trunk, legs, and arms.

Exercise also boosts blood flow to the lower back, which reduces stiffness and speeds up the healing process, according to the study.

Here’s how to do 10 exercises that strengthen the lower back and should help people manage lower back pain:


Bridges

These 3 Must-Try Movements Can Relieve Back Pain (2021) Bridges
Article: These 3 Must-Try Movements Can Relieve Back Pain (2021)

Bridges work a person’s glutes, which is the large muscle in the buttocks. People activate this muscle once they move their hips, particularly once they squat down.

The gluteus maximus is an essential muscle in the body that may assist support your lower back if you keep it strong.

To Bridge:

  • Lie on your stomach and bend your knees, placing your feet flat on the floor at the hips.
  • Press your feet on the floor, keeping your arms by the edges.
  • Raise the bottom buttocks until the body forms a line from the shoulders to the knees.
  • Squeeze your buttocks with your shoulders flat on the floor.
  • Lower your buttocks all the way down and rest for a couple of seconds.
  • After 15 repetitions, take a one-minute break.
  • Do 3 sets of 15 reps.

Knee-to-chest Stretches

These 3 Must-Try Movements Can Relieve Back Pain (2021) Knee-to-chest Stretches
Article: These 3 Must-Try Movements Can Relieve Back Pain (2021)

A knee-to-chest stretch helps relieve stress and soreness in your lower back by lengthening it.

To perform the knee-to-chest stretch:

  • Lie on your back on the floor.
  • Bend your knees, keeping both feet flat on the ground.
  • Use both hands to pull one knee toward your chest.
  • Keep your knee against your chest for five seconds, keeping your abs tight and pressing your spine against the floor.
  • Go back to the starting position.
  • Repeat with the other leg.
  • Repeat with each leg 2-3 times a day.

Lower Back Rotational Stretches

These 3 Must-Try Movements Can Relieve Back Pain (2021) Lower Back Rotational Stretches
Article: These 3 Must-Try Movements Can Relieve Back Pain (2021)

Rotational stretching of the lower back and trunk can assist relieve tension in the lower back and trunk. Progressively exercising the core muscles, also increases stability.

To perform the lower back rotational stretch:

  • Lie down on your stomach, knees bent, and feet flat on the ground.
  • Keeping your shoulders firmly on the ground, gently roll both bent knees to at least one side.
  • For 5 to 10 seconds, stay in this position.
  • Go back to the starting position.
  • Return to the initial position by gently turning the bent legs to the other side, holding, and then returning to the starting position.
  • Repeat 2-3 times on all sides twice a day.

Draw-in Maneuvers

These 3 Must-Try Movements Can Relieve Back Pain (2021) Draw-in Maneuvers
Article: These 3 Must-Try Movements Can Relieve Back Pain (2021)

The retraction maneuver works the transverse muscle of the abdomen. This muscle is located on the front and side of the abdomen, stabilizing the spine and lower back.

To perform the extraction maneuver:

  • Lie on the floor with your knees bent and your feet flat, keeping your arms by the edges.
  • Breath deeply.
  • As you exhale, pull your navel toward your spine, contracting your abdominal muscles and keeping your hips still.
  • Hold the position for five seconds.
  • Repeat 5 times.

Pelvic Tilts

These 3 Must-Try Movements Can Relieve Back Pain (2021) Pelvic Tilts
Article: These 3 Must-Try Movements Can Relieve Back Pain (2021)

The pelvic tilt exercise helps to stretch and relax stiff back muscles.

To perform this lumbar flexibility exercise:

  • Lie on the floor with your knees bent and your feet flat, keeping your arms by the edges.
  • Push your tummy out and gently arch your lower back. Hold for five seconds, then relax.
  • Flatten the backside and pull the navel towards the floor.
  • Hold for five seconds, then relax.
  • Increase the number of repetitions daily, increase to 30.

Lying Lateral Leg Lifts

These 3 Must-Try Movements Can Relieve Back Pain (2021) Lying Lateral Leg Lifts
Article: These 3 Must-Try Movements Can Relieve Back Pain (2021)

Lying down lateral leg raises work the hip abductor muscles. These muscles support the pelvis and can help reduce back strain.

These muscles are crucial to keeping strong because they assist a person to maintain balance and can impact mobility.

To perform lying side leg raises:

  • Place your legs together and lie on your side.
  • Keep the lower leg slightly bent.
  • Draw the navel towards the spine to interact with the core muscles.
  • Raise your taller leg about 18 inches, keeping it straight and extended.
  • Hold the position for two seconds.
  • Repeat 10 times.
  • Turn to the opposite side of the body and repeat, lifting the opposite leg.
  • Perform 3 sets on all sides.

Cat Stretches

These 3 Must-Try Movements Can Relieve Back Pain (2021) Cat Stretches
Article: These 3 Must-Try Movements Can Relieve Back Pain (2021)

The cat stretch can help lengthen the rear end, strengthen it, and relieve tension within the muscles.

To perform the cat stretch:

  • Kneel on your hands and knees with your knees hip-width apart.
  • Arch your backside, pulling your navel toward your spine.
  • Slowly relax your muscles and let your abdomen sink toward the floor.
  • Go back to the starting position.
  • 3–5 times a day, twice a day, repeat.

Supermans

These 3 Must-Try Movements Can Relieve Back Pain (2021) Supermans
Article: These 3 Must-Try Movements Can Relieve Back Pain (2021)

To maintain proper posture, one requires powerful back extensors. Both sides of the spine are lined up with these muscles.

Weak back extensors can compromise spinal and pelvic support, however, performing the “Superman” exercise can assist.

To perform a Superman:

  • Lie face down on the bottom and stretch both arms in front of the body, keeping the legs straight and flat at the bottom.
  • Raise both your hands and feet, creating a niche of about 6 centimeters between them and therefore the floor.
  • Try to pull on your belly button, lifting it off the floor to interact with your core muscles.
  • Keep your top straight and your appearance on the ground to avoid neck injury.
  • Stretch your hands and feet out as far as possible.
  • Hold the position for two seconds.
  • Go back to the starting position.
  • Repeat 10 times.

Seated Lower Back Rotational Stretches

These 3 Must-Try Movements Can Relieve Back Pain (2021) Seated Lower Back Rotational Stretches
Article: These 3 Must-Try Movements Can Relieve Back Pain (2021)

The seated lower back rotational stretch helps relieve pain by exercising core muscles and strengthening the lower back.

To do a sitting lower back rotational stretch, follow these steps:

  • Place your feet flat on the floor and sit on a stool or chair without arms.
  • Rotate in the center to the right, keeping your hips square and therefore your spine high.
  • Place your hands behind the top or place your left on your right knee to support the stretch.
  • Hold the position for 10 seconds.
  • Repeat the exercise on the left side.
  • Repeat on all sides 3 to 5 times twice a day.

Partial Curls

These 3 Must-Try Movements Can Relieve Back Pain (2021) Partial Curls
Article: These 3 Must-Try Movements Can Relieve Back Pain (2021)

Strong abdominal muscles play an important role in supporting the spine and can also help keep the hips in proper alignment.

Weak abs can result in poor core strength and lack of stability, which can cause low back pain. The curls and partial curls help to build a robust core.

To perform partial curls:

  • Bend your knees while lying on the floor, keeping your feet level and hip-width apart.
  • Cross your hands over your chest.
  • Breath deeply.
  • As you exhale, activate your abdominal muscles by pulling on your stomach.
  • Gently lift your top and shoulders 2 inches from the bottom while keeping your neck in line with your spine.
  • Return to the starting position after five seconds of holding.
  • Repeat the exercise 10 times.
  • Perform 3 sets.

Takeaway

Exercising to calculate the core muscles can prevent injury, increase stability, and improve flexibility. People with low back pain also need to focus on their general posture and the way they carry heavy objects to detect the movements that will be responsible.

Anyone experiencing severe low back pain or who doesn’t get away with gentle stretching and exercise should see a doctor.

If any of those back exercises make your pain worse, it’s vital to avoid doing them right away and see a doctor.


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