Exercises That Will Help You Relief Lower Back Pain Instantly!
September 9, 2018
There are many reasons as to why people experience lower back pain, however muscular imbalances would have to be the most common culprit. Lower back pain is a wide category with many different causes and conditions associated, says Kaplan. If you have alignment issues or experience sharp pains, you should always take a break from working out and check in with your doctor or a physical therapist to decide on the safest and most effective course of action for you.
Lie on your back with your feet in the air and knees bent 90 degrees.Raise your arms in the air so that your hands are directly above your shoulders.Slowly extend your right leg in front of you and your left arm above your head, keeping your lower back pressed against the floor.Return to the starting position. Repeat on the other side.
Press ups can relieve lower back pain by stretching the abdominal muscles, relieving tightness that can pull the spine in a forward slumped position. Press ups also allow extra space for the discs to shift forward away from the nerve roots.
Lie on your left side with your hips, knees, and ankles stacked on top of one another. Bend your knees at a 90-degree angle.Keeping your feet together, rotate your right knee open, then slowly lower it back to the ground.Don’t forget to do the other side!
Bird Dog Crunch
Start on your hands and knees in tabletop position with your wrists above your shoulders and your knees below your hips.Extend your right arm forward and left leg back, maintaining a flat back and square hips.Squeeze your abs and exhale as you draw your right elbow to your left knee.Extend back out to start.Don’t forget to do the other side!
Start with your back against a wall with your feet shoulder width and about 2 feet from the wall. When in this position slide down slowly until your thighs are parallel to the ground.Hold the position for 20 to 60 seconds, rest 30 seconds, and repeat the exercise three times.
Start lying flat on your back, your knees bent and your arms in low V by your hips. Your feet should be about hip-distance apart with your heels a few inches away from your butt.Push through your heels to lift your hips up while squeezing your glutes. Try to create one diagonal line from your shoulders to your knees.Pause for 1-2 seconds, then lower back down.If you’re advanced, you could also add a challenge with a marching glute bridgeor a single-leg glute bridge.
Double leg raise
Start in the same position as the single leg raise, but raise both legs to 45-degree angle from the floor at the same time. Repeat 12 times.
Start in a standing position with your feet about shoulder-width apart.Inhale as you step backwards with your left foot. Land on the ball of your left foot and keep your heel off the ground.Now bend your knees creating two 90-degree angles with your legs. Keep your shoulders directly above your hips and your chest is upright.Push through the heel of your right foot to return to standing, then repeat with the opposite leg.