I know, if you have experienced it, you will agree with me that the endless back pain is pathetic. It makes you unable to bow down, straighten up the back, and lift something. It suddenly feels like you have grown very old. The tragedy is that earlier, it was just the old ones who would suffer from back pain, but now it is most common in young adults. I owe it to bad postures while working and especially, using the gadgets. The medication and physical therapies are very significant to treat back pain. I remember when I had back pain, I would go to a physician or chiropractor near me open today. But when this problem is acute you can always do the exercises, which is the absolute treatment to back pain.
Top Five Exercises for Back Pain:
Following is the list of exercises that you can do on a daily basis to culminate back pain from your body.
1- Bridges:
Bridges is one of the most useful, challenging, and versatile exercises. This exercise targets the posterior chain. There are three gluteal muscles; minimus, medius, and Maximus. Correctly doing the bridges exercise would make you feel a burn in the glutes. This helps in strengthening the lower back and hip movement.
How to Do the Exercise:
a- Lie down on a surface. Bend your knees while keeping your feet on the ground.
b- Lay down your arms on both sides and keep the palms down.
c- Now move up the hips while maintaining the overall position to the level of knees.
d- This will make a bridge position, sustain it for some seconds and gently ease out by moving them downwards.
e- Repeat this action fifteen times and take a one-minute break.
f- Restart doing the exercise again, do this exercise three times with 15 times movement each.
You can also do this exercise in different patterns like, pointing the legs outward, pointing the legs forward, and pressing through the heels.
2- Scapular Push-Ups:
The scapular push-ups strengthen the muscles around the scapula. This exercise strengthens the most significant muscle serratus anterior. It is the muscle that keeps the shoulder blades or scapula pressed against the upper back. Therefore, it enables upper body movement. It is crucial to understand that scapular push-ups must be done appropriately, if not they can intense back pain.
How to Do the Exercise Relieve Back Pain:
1- Lie down on a surface facing downwards to the surface.
2- Align your body in a straight position and keep the head relaxed.
3- Tighten your glute muscles and pinch your shoulder blades.
4- Extend your arms onto the floor and move slightly downward retracting and protracting the shoulder blades.
5- When lowering the body, avoid touching the ground and relaxing the legs, hips, and arms.
6- Hold this for a couple of seconds and move the body upwards.
7- Repeat this at least five to ten times.
3- Pelvic Tilts:
The pelvis helps our body to walk, run, and carry things. It is also significant to withhold proper posture. The Pelvic tilt is, therefore, is an exercise to correct the alignment of the lumbar spine.
How to Do the Exercise:
1- Lie on back on a surface and bend your legs, keeping the feet flat on the surface.
2- While keeping the head in contact with the surface gently move the hips towards the head.
3- Hold them for a couple of seconds and release them to their original position.
4- Take a few seconds break and repeat at least five to ten times.
4- Lower Back Rotational Stretches:
It is very crucial to carefully and gently stretch the lower back that helps release tension and pain. The lower back rotational stretches are one of the stretches which enhances the stability of the back.
How to Do the Exercise:
1- Lie down on the surface facing upwards. Bend your legs and keep your feet flat on the surface.
2- Slightly bend your legs from one side while keeping hips firm on their position.
3- Hold on to the position for a few seconds and retract to the original position.
4- Now, continue it on the other side and repeat.
5- Supermans:
The superman exercise strengthens the core and is best for glutes and hamstrings.
How to Do the Exercise:
1- Lie down on a surface facing downward.
2- Raise the legs and arms in a straight horizontal position off the surface.
3- Hold this position for a few seconds and repeat five to ten times.
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