How Can I Make My Lower Back Pain Go Away? 5 Best Exercises

January 05, 2019

How Can I Make My Lower Back Pain Go Away? 5 Best Exercises

Our bodies function at their best when muscles work in sync with one another. Weak muscles, especially those in the core and pelvis, can sometimes lead to back pain or injury. Low back pain can interfere with daily activities.

But; research has shown that strengthening exercises may reduce pain and increase function. Living a healthy lifestyle is the best approach to preventing low back pain. Minimizing weight gain, building strength, and avoiding risky activities will help minimize low back pain as you

What Causes Lower Back Pain?

More than 81% percent of these people have nonspecific low back pain, or pain that’s not caused by a disease or spinal abnormality.

Nonspecific back pain can be caused by:

  • muscle spasm
  • muscle strain
  • nerve injury
  • degenerative changes

Some specific and more serious causes of back pain include:

  • compression fractures
  • spinal stenosis
  • disc herniation
  • cancer
  • infection
  • spondylolisthesis
  • neurological disorders

 

Top 5 Lower Back Pain Exercise To Reduce The Pain

Try these simple, no-equipment exercises to strengthen the muscles that support the spine.

Gaining strength can lead to less pain and dysfunction. Check with your doctor or therapist before starting these exercises to be sure they are right for your situation.

1. Bird Dog Exercise

This exercise gives you workout on your core muscles and long muscles that run down the length of your spine. It is also a great exercise for improving balance.

How should you do it:

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  • Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips. This is starting position.
  • Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor.
  • Think about driving your foot toward the wall behind you.
  • Squeeze your abs and return your arm and leg to starting position.
  • Continue this movement for 30 seconds. Then, repeat with the other arm and leg.

 

2. Bridges 

This move engages your glutes, and your glutes are part of your core. Just make sure to only lift your hips to the point where your glutes are engaged, and not so far that you hyperextend your back.

How you should do it:

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  • Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
  • Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees.
  • Hold this position for a second, making sure your knees stay straight and don’t collapse in.
  • Slowly lower your hips to return to the starting position.

3. Partial Curls

The abdominal muscles play a significant role in supporting the spine. Strong abdominal muscles can help maintain proper hip alignment. This can contribute to overall core strength and stability.

How you should do it:

partial curl for lower back pain

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  • Lie on the ground with your feet flat on the floor, keeping your one knee or both knees bent.
  • Cross your hands over your chest or you can have it under your neck for added support.
  • Take a deep breath. While you breathe out, brace your abdominals by pulling your bellybutton in toward your spine.
  • Slowly lift your shoulders off the ground a couple of 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.

4. Side Plank Position

This is an advanced full-body/core exercise. You must maintain a slight pelvic tilt at all times, while also squeezing your glutes and thighs and maintaining your shoulders over your elbows.

How you should do it:

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  • Get into a side plank on your forearm and knees so that your shoulder is directly over your elbow and your knees are stacked on top of each other and in line with your shoulders.
  • Brace your core and hold; don’t let your hips rotate or sag.
  • Repeat on the opposite side.
  • Perform two 20-second holds per side.
  • If that’s too easy, raise up off of your knees so that you’re still balancing on your forearm, but with feet stacked.

5. Superman Exercise

The back extensors run along the spine. They help you maintain an upright position, support the spine and pelvic bones, and allow you to arch the back.

If this exercise makes your back pain worse, refrain from doing it until you receive further evaluation. Your doctor may need to rule out more serious causes of back pain.

How you should do it:

Image result for supermans exercise gif

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  • 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 bellybutton 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.
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Stay tuned for FitaCon’s next event which focuses on health, nutrition, and fitness tips for kids.

FitaCon upcoming event focuses on ” Health, Nutrition and Fitness For Kids” hence it will be the best of amalgamation of doctors and certified professionals from respective arena offering various tips, guidance and suggestions on health, nutrition and fitness for kids. 

 

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January 05, 2019

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