Low-Impact Strengthening Stretches To Ease Lower Back Pain

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At some point in this life, whether you like or not, you will experience lower back pain. It’s one of the most common pains felt by humans due to sedentary lifestyle.
As you already know, lower back pain shouldn’t be ignored, and as long as you take action from the first painful symptoms, the disease won’t be able to get chronic.

How to get rid of lower back pain?

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Well, back in the old times, doctors used to prescribe rest whenever the back was “playing funny” with you, but nowadays, they recommend the opposite: exercising.

A set of low impact exercises and stretches will ease your low back pain in less than 3 days, but they should be done slow and gradual, not on the run, because this will worsen the pain instead of alleviating it.

So, grab a yoga mat, because this is all that you need, and start performing the next low-impact exercises that will ease that unbearable low back pain.

1. Bridge Pose

Image Credits: Bridge Pose

– Lie on the ground with your feet flat on the floor, hip-width apart.
– With your hands by your sides, press your feet into the floor as you slowly lift your buttocks off the ground until your body is in one straight line. Keep your shoulders on the floor. Hold for 10 to 15 seconds.
– Lower down.
– Repeat 15 times.
– Perform 3 sets. Rest for one minute between each set.

2. Drawing-In Maneuver

Image Credits: Drawing-In Maneuver

– Lie on the ground with your feet flat on the floor, hip-width apart.
– Relax your hands by your sides.
– Take a deep inhale. Breathe out and pull your belly button in toward your spine, engaging your abdominal muscles without tilting your hips.
– Hold for 5 seconds.
– Repeat 5 times.

3. Lying Lateral Leg Raises

Image Credits: Lying Lateral Leg Raises

– Lie on one side, keeping your lower leg slightly bent on the ground.
– Engage your core by drawing your belly button in toward your spine.
– Raise your top leg without moving the rest of your body.
– Hold for 2 seconds at the top. Repeat 10 times.
– Repeat on other side. Perform 3 sets on each side.

4. Superman Pose

Image Credits: Superman Pose

– Lie on your stomach with your arms extended out in front of you and your legs long.
– Lift your hands and feet off the ground approximately 6 inches, or until you feel a contraction in your lower back.
– Engage your core muscles by slightly lifting your belly button off the floor. Reach away with your hands and feet. Be sure to look at the floor during this exercise to avoid neck strain.
– Hold for 2 seconds.
– Return to starting position. Repeat 10 times.

5. Partial Curls

Image Credits: Partial Curls

– Lie on the ground with your feet flat on the floor, keeping your knees bent.
– Cross your hands over your chest.
– Take a deep breath. While you exhale, brace your abdominals by pulling your belly button in toward your spine.
– Slowly lift your shoulders off the ground a few inches. Try to keep your neck in line with your spine instead of rounding, to avoid pulling up with your neck.
– Return to starting position.
– Repeat 10 times. Perform 3 sets.

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