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Simple Moves to Eliminate Lower Back Pain

Simple Moves to Eliminate Lower Back Pain

Today, many Americans are affected by lower back pain. Sedentary lifestyles, poor diet and lack of exercise are all root causes of this ailment. If you’re seeking back pain relief, there are steps you can take to increase your strength and reduce your risk of injury.

Exercise is a key component to keep your body operating at an optimal level. Think of it as required maintenance.

Establishing a consistent routine of lower back-strengthening exercises is one of the most effective ways to reduce lower back pain. But where do you start? What exercise do you focus on?

The best way to conquer back pain is by incorporating moves that work your back extensors, hips, core and glutes. These muscles are all linked together. When you work them all, it’s the most effective.

Back Pain Relief with These Simple Moves

Here are some simple moves you can start doing a couple times a week to alleviate your pain, increase your strength and improve your flexibility. They are ideal for developing stronger legs and glutes too. It’s important to be mindful of your form. If you do the exercises without it, it can do more harm than good.

Standing Forward Fold Hands Clasped

This is a great back stretch while simultaneously increasing your shoulder mobility and opening up your chest. Standing with your feet shoulder-width apart, bend forward bringing your hands toward the ground. Next, clasp your hands behind your back, bringing palms together.

If necessary, you can bend your knees slightly, while keeping your spine neutral. Keep your arms as straight as you can behind your back. Don’t be concerned with how high you can raise your arms.

Adductor-Assisted Back Extension

Lie down on your stomach, flex your feet with toes pointed to the ground keeping your legs together. Lift your elbows until your hands are hovering just above the ground while pressing your hips and knees into the floor. Raise your chest off the ground and keep your neck straight. Hold the position for 30 seconds.

Dead Bug 

Have you ever seen a bug flipped on its back, trying to turn itself over so it can crawl away? This exercise looks exactly like that!

Lie on your back with your knees bent at 90 degrees while raising your arms straight above your shoulders. Begin by extending your right leg in front of you while moving your left arm above your head. Your right leg and left arm should be fully extended hovering above the floor. Come back to starting position then repeat opposite side.

Final Thoughts

The worst thing you can do to your body is to not use it. Evidence reveals that implementing a regular exercise routine reduces your risk for chronic health problems. You can reap the long-term benefits of increased strength, flexibility and mobility by incorporating these simple moves for back pain relief. If you find this information helpful please like us on Facebook!

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