Lower Back Exercises
Have you thought about fitting some workouts for the lower back in your routine? They will help in both strengthening your muscles and ridding you of any pain that might affect you in that area. You might also be aware of what a hurdle back problems can constitute and how they can limit your capacity for physical activity.
If you want a more detailed article about strengthing the lower back to remove pain, check out this free article at: Your Guide to Reducing Lower Back Pain.
The number of individuals affected by this is on the rise. It’s often caused by weak muscles in the back that are simply not strong enough to support our weight and gets typically annoyed if we try and lift things incorrectly. Rather than relying on our legs to help with the lifting, we tend to put the pressure on our backs and this damages those muscles, causing pain.
It’s quite straight forward to improve the muscles in your back through a number of different lower back exercises that can help strengthen it and reduce that annoying pain. The adequate choice will prove far more effective than any painkillers.
PELVIC TILT
Lie with your back supported by the floor. Bend your knees and have your feet flat on the floor. Place your hands by your sides. While engaging the stomach muscles, raise your buttocks and adjust your pelvis for your lower back to be flat against the floor. Hold to a count of 5 and then slowly let go. You should target doing this from 5 to 15 times, if possible.
BACK TWIST
Lie down, feet together and arms spread so that you resemble the letter T. Then bend your knees and lift them to your chest at ninety degrees and stay there four seconds. Slowly start lowering your knees turning them towards the floor space on your right. The knees should be lowered together towards the floor as much as you can while avoiding excessive pain. Once there, use your core to bring them back up and then do the same movement towards the left. Try and repeat this 5 times on both the left and right sides.
THE BRIDGE
Start by lying on the floor, feet on the floor and bent knees. From this position, lift your buttocks off the floor while tightening your abdominal muscles. If you follow the routine properly, your body should be straight from shoulders to knees. Hold to a count of five seconds and get back to the initial pose. Try doing another 5 repetitions. In addition to being beneficial to your back, this exercise is also good for your abs.
DORSAL RAISE
Resting your forehead on your hands, lie on your stomach. While your arms push against the floor, your head lifts, keeping your gaze down. Pause in that position for 3 seconds and slowly return to the floor. Do this another 7 times. After doing this exercise for a while, as opposed to resting your head on your arms, you may notice that you will be able to lift your head and shoulders from the floor.
So there you have it. These are the workouts that will enable you to beat the pain by strengthening your muscles and working on their flexibility. Of course, plenty more options can be found, so you can research based on your needs. Remember to do a quick warm-up, either walking or jogging in one place. This will prevent you from getting injured.
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You might find relief if you lose weight as well. For this, doing some cardio could prove beneficial. Go gradually, starting from 20 minute routines performed thrice to five times weekly.
The results should be noticed quite quickly, especially when lifting something becomes so much easier than it used to be and the pain levels are small or no longer there. The problems are not likely to aggravate. Whenever something hurts, most of us shy away from exercise, but in the case of lower back it will actually help overcome your pain.
Of course, it is recommended to ask your doctor before trying any new workout, because each of us is different. Some people might experience negative effects if their condition is not compatible with these type of workouts, so they would be asked to see a specialist or put on some other routine fit for their specific requirements.
If you think this kind of exercise might work for you, listen to your body’s needs. You should notice a big improvement in muscle strength and flexibility. So don’t hesitate to try it. You could be quite shocked at the improvement it makes.
I really hope you enjoyed this article, I also have a review of another great product that you might want to check out here: The Best Belly Fat Reducing Program- The Truth About Abs.
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