7 EXERCISES FOR LOWER BACK PAIN

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In the event that your low back is feeling hardened, pain-filled and going to fit (or you’re as of now there), at that point do the accompanying nine activities for back agony. Have a go at playing out this succession three times each day. Once the torment is extensively less, you can decrease the grouping to once every day and at last three to four times each week.

When you’re ready to start, lie down on the bed or floor (preferably on a carpet, rug or yoga mat).

1. Hamstring Floor Stretch

What it works? Back of thighs (the hamstrings)

Hold for 30 seconds. Do this 2 times for each leg.
Helpful Tip: Contract your abdominals when bringing your legs up.

2. Knees to Chest Stretch

What it works? Hips/ Glutes (aka Butt)/ Lower Back

Hold for 20 seconds. Repeat on other leg.

Helpful Tip: With your abdominals contracted, try to straighten your right leg. If you experience any discomfort in your back, leave your right leg bent.

3. Spinal Stretch

What it works? Lower Back/ Obliques

Hold for 20 seconds. Repeat on other knee.

Helpful Tip: Contract your abdominals before bringing your knees up and over.

4. Piriformis Stretch

What it works? The Glutes

Hold for 30 seconds. Repeat with other leg.

Helpful Tip: Contract your abdominals before crossing your leg and resting your foot on the opposite knee.

5. Hip Flexors Stretch

What it works? Hips/ Front of thighs (quadriceps)

Hold for 30 seconds. Switch sides and repeat stretch.

Helpful Tip: Remember to contract your abdominals, keep your shoulders down and back straight.

6. Quadriceps Lying Down Stretch

What it works? Front of thighs (quadriceps)

Hold for 30 seconds. Switch sides and repeat stretch.

Helpful Tip: Contract your abdominals before grasping the top of your foot and bringing it to your butt.

7A. Total Back Stretch

7B. Then Try This…

What it works? Whole back/Shoulders/Arms

Hold for 10 seconds.

Victory! Ideally, you are presently encountering observable low back help with discomfort.

Adhering to a customary back extending routine will ideally hold your back more grounded and more averse to end up harmed.

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