2023-10-09 03:38:06
Low back pain is a common discomfort that can significantly affect a person’s quality of life. Daily activities, such as running or simply moving, can become difficult when you experience lower back pain. However, there is an effective way to relieve and prevent lower back pain: through specific exercises that you can do at home. These exercises can help you strengthen your back muscles, improve flexibility, and reduce inflammation. Below, we present four exercises that can make a difference in your well-being:
Child’s Pose is a yoga stretch that gently stretches the lower back muscles, relieving tension and stiffness. Learn how to perform this exercise:
Start in an all-fours position, with your hands under your shoulders and your knees under your hips. Stretch your arms forward and place your palms on the floor. Slowly sit back on your heels while lowering your head and chest, extending your arms forward. If you feel the stretch is too intense, you can place a cushion under your abdomen for additional support. Hold this position for 20 to 30 seconds or more, breathing deeply.
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This dynamic exercise helps stretch the lumbar muscles in two directions, relieving tension and improving spinal flexibility.
Start in an all-fours position, with your hands under your shoulders and your knees under your hips. Make sure your spine is parallel to the floor in this position. Tilt your spine up like a cat stretching, rounding your back and holding this position for 5 seconds. Then, relax your back and allow your stomach to drop while arching your lower back for another 5 seconds. Repeat these movements for 30 seconds or more, breathing steadily.
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This exercise not only stretches the lower back muscles, but also the glutes, which are often linked to lower back pain.
Lie face up on the floor with your knees bent and feet flat on the floor. Extend your arms out to the sides, forming a “T” shape with your body. Keep your shoulders on the floor while slowly turning your knees to one side. Hold Hold this position for 20 or 30 seconds and then return to the starting position. Repeat the stretch, turning to the other side. If you feel difficulty, place a cushion or blanket under your knees for added comfort.
This exercise lengthens the tight muscles in the lower back and provides effective relief.
Lie face up on the floor with your knees bent and your feet on the floor. Place your hands behind your knees or just below your kneecaps. Slowly bring both knees toward your chest, using your hands to help lift your knees up. Be careful. Hold this position for 20 to 30 seconds and then return to the starting position.
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