Best Exercises For Relieving Low Back Pain
Low back pain exercises
Low back pain is a common problem that affects many people during their everyday activities. This can come from sitting all day, such as sitting at a desk at work. It is also common for people to experience back pain from engaging in various activities such as playing sports or lifting heavy things. Lumbar pain occurs in all ages, it does not matter if you are in your twenties or in your sixties. In most cases, it comes from holding a wrong position of the back or repeating wrong movements. It ranges from mild to very severe pain. It is obviously very annoying, no matter how slight the pain.
Here we will talk about low back and leg exercises for home that will help you get rid of these symptoms in a quick way. The right exercises for lower back pain and lumbago will make your symptoms subside within a few days so you can get back to work and enjoy your daily activities.
There are many types of back pain such as for example: stabbing back pain, lumbago, pain associated with the legs, pain in the lower back, a pain that appears when you stand up, lie down or sit over long periods of time, and pain when you try to walk quickly. These pains are often caused by improper movement or overuse of the back. Making certain movements, such as bending over to pick something up, can cause abrupt back pain (usually somewhere in the vertebrae).
When lifting heavy objects or sitting improperly, you put stress on the muscles in and around your back in addition to your vertebrae. This, in turn, can lead to other symptoms.
Women who often wear high heels also frequently experience lower back pain and possible radiation to the legs. This can even eventually lead to severe back pain.
Below we will list some of the most effective low back pain exercises that can help you relieve and eventually get rid of your symptoms
Proper breathing can be very efficient. In this exercise, try to keep your breathing very deep and slow. Relax your entire body completely. Continue until the pain in your lower back slowly subsides.
Stretch your back and lean forward
From your chair, extend your back and fold your upper body forward. Try not to tighten the rest of the body in any way, breathe in and out deeply for 30 seconds, then return to your normal upright position.
Stretch the shoulders
A very simple and practical exercise is to stretch your shoulders from front to back and back to front. Hold this position for 5 minutes, then release and rest. You can do it twice a day, you will see that the annoying pain soon relieves itself
Rotate your hips
The area around the hips also takes a lot of tension. Standing or sitting, rotate your hips from side to side, put your hands on your hips and stretch your lower back. Do this exercise for 15 minutes.
In your chair, put your feet flat on the floor, hands on your desk or table and straighten your back as straight as possible. Now push your pelvis to the left and then to the right using a swivel chair.
These are the best exercises to perform easily from your workplace or office that will allow you to achieve effective results without neglecting your daily tasks. Besides this, we will also talk about the most effective low back pain exercises and leg exercises that you can do at home.
Remember that it is not recommended to perform physical exercises that stress your joints if the pain is very acute or intense. In worse cases, it is a better idea to seek professional help.
Lifting legs and arms
Sit on your squat and raise the left arm to a horizontal line, hold for five seconds and return to the starting position. Raise the left leg, hold for five seconds and return to the starting position. Repeat on the right side as well.
Full stretch of the back
Place your hands firmly against the wall and form a square with your body, hold this position for 30 seconds, then stand up and stretch your arms up and down.
Stretching the lower back
Lie on your back on the floor and at the same time bend the hips and knees of both legs. Then bring the top of your legs to your chest, hold this position for between 15 and 30 seconds and return to the starting position.
On your knees
Place your hands on the floor jointly with the lower legs, push your lower back and abdomen to the ground, raise your head and shoulders, then perform the opposite action.
Sitting on a chair or stool
Try to bring your shoulders back with your back straight, lean your upper body back and return to the normal position. Repeat this exercise 8 times.
These exercises are very easy to perform wherever you are, at home or at work. You will find that after you perform them regularly, you will feel rapid relief from pain.
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Dr. Stephen Malone is een chiropractor die zijn carrière heeft gewijd aan het combineren van chiropractische principes met functionele prestatieverbetering. Hij heeft een bachelor of science van de Universiteit van Saskatchewan in Canada, en studeerde voor zijn doctoraat aan het Canadian Memorial Chiropractic College (CMCC).Hij heeft ervaring en interesse in fitness, functionele prestatieverbetering. Hij is gecertificeerd in de Activator Methode, toegepaste Kinesiologie Certificering, en is Advanced Biostructural Correction (ABC) gecertificeerd.