Lower-back pain can either be a cause of aging or it can be due to a muscle injury, and during this period, you might be tempted to just take a pain-killer and rest. But resting is not the answer or solution, according to WebMD moving is good for your back, and exercises that are focused on the back muscles can also help strengthen the stomach and leg muscles.
Note: Consult your medical professional before engaging in any of the activities mentioned below, as some exercises might be counter-productive for you, increasing the pain intensity in the muscle instead of easing it.
This exercise focuses mainly on the gluteus maximus, which is the largest gluteal muscle and forms the buttocks. Follow these simple steps to engage your hip and lower back muscles:
Step 1: Lay down on your back, with your knees folded and feet flat on the ground. Nasm.org suggests keeping your toes around 6-8 inches away from the glutes. Ensure that your arms are not on your stomach, and are on the side of your body, with palms facing upwards.
Step 2: Lift your hips toward the ceiling, and focus on your core ab and glute muscles.
Step 3: Raise your hips as far as you can, without arching your back, and hold that position for two seconds.
Step 4: Slowly lower your glutes back down.
Step 5: Repeat 10-15 times.
According to WebMD, Partial Crunches can help in strengthening the lower back and stomach muscles. Here is a simple step-to-step instruction on how to perform partial crunches:
Step 1: Lie down, with your knees bent and toes flat, facing ahead straight.
Step 2: Either put your hands on the back of your neck, or in a crossed position on your chest.
Step 3: Raise the shoulder of the floor, without lifting up your lower back. Do not use the support of your elbows or arms.
Step 4: Hold the position for 1-2 seconds, and then gently, without a thump or a rush return to the initial position.
Step 5: Repeat this exercise 10-12 times.
Hamstring stretches can help make your joint movements more flexible, and improve lower back pain. It also helps prevent future injuries that might cause intense levels of pain. Here are the steps to incorporate them into your daily routine:
Step 1: Lie on your back and bend one knee.
Step 2: Take a towel or cloth and place it under the arch of the feet.
Step 3: Slowly lift up the leg, with the assistance of the towel/cloth.
Step 4: You might feel a gentle stretch in your upper legs. Hold it for 15-30 seconds.
Step 5: Repeat 2-4 times for each leg.
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