4 Exercises to Overcome Lower Back Pain
Victoria Armstrong, Author of this article, writes for The Men's Health blog provides you an exclusive information on men’s health fitness, health, relationships, nutrition, weight loss and muscle building. You can also find information on various men's health topics like prostate cancer, and men's sexual health.
Does lower back pain hamper your everyday activities? If yes,
be relieved that you are not alone in this world. It is estimated that about
80% of the world population suffer from some kind of back pain at some point of
their life, especially on their lower back. This pain can make your day to day
life as it can hinder your day to day activities. Performing certain workouts
will help to alleviate the issues as it relieves the symptoms elated to the
pain in the lower back area.
Back Stretch Exercise
This is one among the popular exercises for lower back pain or injury. If
you have tried yoga then you might be aware of the cobra pose. This looks similar to the back stretch
exercise. This workout will help in strengthening the muscles and stretches it
at the lower back. You can perform this exercise buying face down with your
palms facing flat on the floor beneath your shoulders. Now keep your waist
fixed on the ground, keep your arms straight, and lift your head off the ground
slowly. Now tilt your head slightly towards the upper back and on the air until
you feel a good stretch in the lower back. Remain in this position for about 10
to 30 seconds and come back to the old position.
Bridge
The bridge is a good exercise to strengthen the lower back
muscles and the hamstring. To do this workout, lie down on the back and keep
your knees and heels flatly on the surface of the floor. Now press the feet
slowly on the floor, lift the hips from the ground, and make sure it forms a
straight line with the help of your shoulders and knees. Keep your ab muscles
tight and hold the position for over 15 seconds. Now lower the legs slowly and
reach the first position. Now repeat for up to 4 sets.
Cat Camel
This is a great exercise, which can also be performed as a
warm up exercise. This exercise can eliminate back pain and keep away from
sciatica. It can ease the pain at the back as it makes your spine to extend and
perform a full motion. To perform this cat camel correctly, begin by taking a
position on all fours by lying on your hands and knees. Arch your lower back.
Keep your head between the shoulders and extend the mid-upper portion of your back
towards the ceiling. Now get back to starting position and make sure you perform
15 or 20 reps.
Planks
The plank exercise is an effective one for the lower back and
abdomen. Begin this workout in a push up position and rest your elbows and
forearms on the surface of the floor. Make sure your body is in a straight line
and hold the position for about 15-30 seconds. Repeat this up to 5 times to reduce back pain at work or elsewhere.
However, make sure you consult your doctor before you are
trying a few workouts, as it must be performed correctly to prevent all kinds of
serious injury.
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