10 easy exercises to relieve lower back pain

Unfortunately, spending a lot of time working in the same posture and forgetting to include the gym in your daily routine is one of the main reasons for low back pain. To make your exercise routine more pleasant; Stylerunner offers you the best active wear to experience the excitement of exercise.

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Exercise tips to strengthen your lower back pain Gliding bridge Stomachache Knee to Chest Stretch Plank exercise bird dog Spin the belt Cobra pose Backward bend Piriformis Stretch Hip stretch Pack (again)

You will be happy to know that you can use Stylerunner discount code to get lower price. Strength exercises help stabilize your lumbar spine and support your upper body. It also helps relieve and prevent lower back pain. This article describes exercises to strengthen and lengthen the lower back. So you can minimize and manage back pain.

Exercise tips to strengthen your lower back pain

Gliding bridge

Your glutes help stabilize your hips by acting as both a stabilizer and a mover. Here you can do this exercise!

Lie on your back, knees bent, feet flat on the floor, hip-width apart. Place your arms at your sides, palms facing up.
Tighten your abs and tighten your glutes.
Lift your pelvis off the floor. Continue lifting, so that your body forms a straight line through your shoulders, hips, and knees.
Hold that position for at least 2 seconds.
Slowly return to the starting position.
Repeat 10-15 times.

Stomachache

Crunches develop a strong core and improve spine support and hip alignment. The sit-ups include the following movements:

First, lie on your back on the floor, knees bent, feet flat and hip-width apart.
Cross your arms in front of your chest or extend down the sides of your body to your legs.
Squeeze your abs and exhale to lift your head and shoulder blades off the floor.
Lower to the starting position.
Repeat the exercise above 10-15 times.

Knee to Chest Stretch

The knee-to-chest stretch stretches the muscles in the lower back and relieves tension and pain.

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You can do the knee-chest stretch as follows:

Lie on your back with your flat on the floor.
Lift right leg and bend knee toward chest.
Using both hands, pull your right knee toward your chest.
Press your right knee into your chest for a few seconds.
Return to starting position.

Repeat with the left leg and return to the starting position.

Plank exercise

The plank exercise primarily works the abs but also the arms, shoulders, hip flexors, and legs, making it a great full-body stabilizing exercise. You can do a plank by following these steps:

Lie on your stomach with your forearms on the floor and elbows in line with your shoulders. Tighten your abs and butt.
Lift hips and knees off the floor.
Hold the pose for 10-30 seconds without lowering your pelvis toward the floor.
Now, slowly return to the starting position and repeat five times.

bird dog

Bird Dog trains glutes. It also works the muscles that lengthen the back, which attaches to the back of the spine and allows you to stand, bend, and lift objects.

Start the exercise with your hands and knees, shoulders just above the hands, and hips just above the knees.
Squeeze your abs and straighten your right arm in front of your body.
Slowly lift your left leg and extend it straight behind your body.
Hold the position for 15 seconds while balancing.
Now gradually return to the starting position and repeat on the other side.
Repeat five times.

Spin the belt

This rotation helps restore flexibility in the back. Additionally, reducing stiffness while increasing overall back strength. Here are the essential steps required

Begin turning by lying on bent knees.
Rotate them to the left or right, but don’t move your shoulders.
Gradually continue to rotate your knees until you feel a comfortable stretch in your back.
Continue to inhale and exhale with
Repeat five times until you feel the relaxation in your back muscles

Cobra pose

This is a movement that has been scientifically proven to reduce back pain and other great health benefits, including those related to back muscles. Here are instructions for doing it right.

Before you begin, lie down on your stomach,
Try to support with both elbows and hands.
The lower body including the pelvic region is not moved but is above the surface.
Raise the upper body with the support of the lower back muscles.
Don’t forget to continue to inhale and exhale one by one.
You should repeat this operation 5-10 times.

Backward bend

When done correctly, this exercise will improve the overall strength of the lower body. Reduce stress as well as pain from back and hips. Here are the steps that you need to follow when doing the back crunch.

First, stand up straight at hip-width apart. Keep your knees comfortable.
Bring your hands and palms to your waist and place them there.
Bend backwards towards your hands but do not move your neck in any direction
Hold the position for a second or two.
Then return to the normal straight stranding direction
Repeat the action about 3-10 times.

Piriformis Stretch

This type of exercise works on the Piriformis muscle found in your buttocks. According to various studies, stretching these muscles can help relieve pain and tightness in your buttocks and lower back.

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For your help, there are a few must-have tips for performing a Piriformis lift.

First lie on your back, bend both knees and make sure your feet are flat on the floor.
Then place your right ankle at the base of your left thigh.
Then just put your hands behind your left thigh, pull towards your chest and do this until you feel a stretch.
Hold this for 1 minute and then do the opposite side.

Hip stretch

These stretches primarily release tension in the hips and lower back. It is very beneficial to relieve pain from an inward curve in the lower back, also known as back swing.

For your convenience, the simplest steps have been described here.

Bend one knee to the floor and keep that leg behind you
You must sit down partially on the support of one of your bent knees
Keep your other knee on your foot in the forward position
Push your hips forward gradually until you feel a stretch in your thighs
Hold this position for at least 15 seconds or more
2-4 reps recommended

Pack (again)

Stretching your back muscles after completing a back strengthening routine can help prevent muscle pain and injury. It can also provide additional advantages such as improved range of motion and flexibility.

If any of the above exercises cause you immediate pain, stop doing them and contact your doctor or gym instructor.