When it comes to preventing back pain, exercise is one of the primary things we can do to reduce the risk. You don’t need to undergo strenuous workouts in the gym to enhance your back strength and stability. You can do some simple exercises or stretches that can help promote your spinal health.
It is estimated that the majority of Americans, approximately 80%, will experience lower back pain at some point during their lives. This makes back pain one of the most commonly seen medical conditions in the United States.
If you're looking to counter back pain or be proactive and ward off potential issues in the future, here are five exercises you can do at home to strengthen your back.
Begin by lying down on your back with your knees bent and feet flat.
Stretch out your arms to either side, with your shoulders flat on the floor.
Now, gently turn both knees to one side and rest them on the floor.
Hold the position for about 10 seconds, return to the original position, and repeat this on the other side.
By doing gentle spine rotations, stiffness in the back can be eased, and the core muscles can be strengthened.
Start by lying down on your back–knees bent and feet flat.
Using both your hands, gently pull one knee toward your chest.
Keep the back pressed down to the floor–and hold the position for 5-10 seconds.
You can repeat this stretch on each leg four times.
You can lengthen the spine through stretching. It is often an effective way to reduce back pain.
To begin this stretch, start on all fours.
Place your wrists directly beneath your shoulders and your knees below your hips. Ensure you are looking downward and not up or forward.
To do the cat-cow pose, begin by arching your back and pulling your stomach in (cat).
Then, release the tension and lift your hips up while letting your abdomen fall (cow).
Repeat this five times.
This straightforward motion elongates the spine, enhances circulation to the spinal discs, and encourages spinal flexibility.
Tilting the pelvic region is another exercise to try.
Start by lying down on your back with your knees bent and feet flat.
Arch your back, lift your abdomen into the air, and maintain the posture for five seconds.
Draw your stomach in and press your back firmly against the floor. Maintain this posture for a period of 5 seconds.
You can do 25 to 30 repetitions of this exercise every day to help increase flexibility and ease stiffness.
If you spend a large portion of your day sitting at a desk, this exercise is an excellent way to take breaks and unwind the muscles around your neck and cervical spine. Don't forget to take breaks throughout your day!
Maintain an upright posture and gently tilt your head forward until your chin lightly touches your chest.
Remain in this position for 10 seconds and repeat it 3 to 5 times.
You don’t need to await the onset of back pain before starting these exercises. If you incorporate them into your daily activities, you can fortify your back and safeguard your spine from potential issues in the future. These are exercises that will help optimize your health and performance and work for people of all ages.
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