Best exercises for relieving lower back pain
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Best exercises for relieving lower back pain. Back pain is a very common complaint that many people have to live with and exercising is the best way to deal with it. It’s very good that we do stretches for the lower back to alleviate pain but it’s very important to strengthen and bulletproof backs so we don’t get any pain or prevent ourselves from pain.
These are the great exercises to help you improve and strengthen your back especially if you are out of the pain stage. So if you want to forget what back pain is once and for all put on your sportswear and get ready for some action.
Hamstring stretch
Have a look at the following video that will help you how to do the Hamstring stretches.
Lie on your back with your right leg bent, then grab behind your left knee and pull your left leg up into a stretch position. 20 seconds on each leg will do the trick so let’s start with the left one ready begin to remember to stretch your leg as much as you can but still keep your tailbone on the floor.
You can bend your knee a little as you pull your leg back. If you’re doing everything right you should feel the stretch on the back of your thighs and your calves if you pull your toes back. Now let’s repeat the same thing for your right leg. Doing this exercise is essential for relieving back pain as it’s usually tight hamstrings that affect the movement of your pelvis.
This then increases the strain on your lower back. Regular hamstring stretches will give you strong flexible limber thighs which will support the rest of your muscle groups.
Double leg knee to chest stretch
Have a look at the following video that will help you how to do the Double leg knee to chest stretch.
Lie on your back bend both of your legs and hold one hand with the other behind your knees. Pull it closer to your chest utilizing two hands. That’s it, going to do two little 20-second sessions are you in position time to start. The more you stretch the more you’ll feel the strain on your lower back and thighs and that’s a good sign. This exercise increases the range of motion of your lower back muscle which is always good.
Now breathe in and out slowly try to relax and feel your body all good then start with our second session. Taking care of your muscles is crucial as muscles with a bad range of motion are prone to spinal cord arthritis and spinal cord stenosis apart from preventing such consequences.This is easiest exercise from all the exercises for relieving lower back pain.
This activity likewise guarantees that your blood gracefully is solid and helps the supplements in that specific territory. Don’t forget about the alternative style for example you can also bend one leg and then bend the other one just below the knee of the first one. Pull it closer with your hands just like we did right now. If you choose this type of double leg knee to chest exercise. You’ll need to do 20 seconds for each leg.
Knee stretch to the chest
Have a look at the following video that will help you how to do the Knee stretch to the chest.
Lie on your back twist your correct leg and hold it with your hands. From this position pull it closer to your chest hold it for 40 seconds for each leg. As always we’ll begin with your left leg. Ready! These stretches have the same effect on the body as the double knee to chest stretches.
These however use the partial weight of the body to relax the thigh muscles, while correcting the backbone and related muscles. You should feel the gentle stretch of your hips and thighs. Now it’s time for your right leg, if you want to change things up a bit you can try an alternative version of this stretch the steps are the same but if you find it difficult to keep your other leg straight you can bend it too.
Psoas stretch
Have a look at the following video that will help you how to do the Psoas stretch.
Stretch stand straight and move your left leg forward while keeping your right leg back. Bend your left knee and keep your upper body straight all this position for a few seconds. And afterward bring down the correct knee near the floor.
let’s hold this position for one minute for each leg starting with the left one. This exercise helps relieve back pain for good in the long run. Don’t forget to keep both hands on your left knee for support and move your upper body forward keep it going and try to breathe calmly. Now let’s work out your right leg, it’s the largest and most important muscle in the hip flexor muscle group they ensure the movement and coordination of the thigh and torso.
This helps in daily activities like cycling, weight training, or running so stretching your psoas can significantly improve your health.
Spinal stretch
Have a look at the following video that will help you how to do the Spinal stretch.