The way you sit, move, exercise, sleep, and do other activities can all lead to lower back pain. However, studies show that performing stretching exercises, weight training, and aerobic activity two to three times per week can help prevent and treat lower back pain. Lower back stretching exercises and simple stretches can support the upper body and help stabilising the lower spine. Here are four exercises that can help you reduce lower pain:
1. Knee-to-Chest Stretch
Lay on your back with your knees bent and your feet flat on the ground to start. Put your hands behind your knees or just behind the kneecaps for a comfortable resting position. Use your hands to help you pull your knees slowly towards your chest. Return to your starting posture after 20 to 30 seconds of holding this position while swaying your hips up and down to gently massage your low back. Your lower back will be strengthened as a result of this workout, easing stress and discomfort.
2. Child's Pose
Sit down first, then with your knees apart, push your butt back into your heels. Put your forehead on the floor or close to it, lower your upper body on your knees, and extend your arms along the floor over your head. Hold this posture for 10 to 20 seconds.
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3. Bird Dog
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Get down on your hands and knees, placing your hands on the ground beneath your shoulders and your knees under your hips. Lift your right arm forward and your left leg straight behind you until they are both parallel to the floor, keeping your head in line with your spine. Return to the starting position after a pause. Repeat with the right leg and left arm. Keep your back straight, your hips level, and your abdominal muscles taut throughout the workout. (Exercises To Add To Your Home Workout Routine For A Fit Body)
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4. Supine Bridge
Start by lying on your back with your arms by your sides. After that, raise your upper body while keeping your knees bent and your feet flat on the ground. Maintain a straight back as you slowly lift your hips (Do These Squat Variations For Stronger Hips And Thighs) off the ground by contracting your glutes and abdomen. Afterward, softly reposition your hips and butt to the floor.
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