December 18

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5 exercises for lower back pain


Lower back pain is one of the leading causes of disability since 1990 and remains a significant concern for global public health.

Around the world, more than 577 million people suffer from lower back pain issues. If you are someone who sufferers from the same, then look at these 5 amazing exercises that can help you with it.

Tip: If you have suffered an injury in your lower back area before, consult your physician before diving into these stretches because not everyone is built the same. It might create additional problems for you.

Now, let’s begin.

1. Bridges

The glutes are one of the most important muscles in our hip which is responsible for maintaining the spine, supporting the lower back, and maintaining the overall posture.

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If the glutes become break, the strain on the hips and lower back increases which leads to frequent backaches. In order to keep the glutes strong, one must perform the bridge exercise. Let’s see how it’s done.

Lie flat on the floor with your feet touching the ground and eyes at the ceiling. The legs should be kept apart. Now with your hands onto the side, press your feet slowly onto the ground and lift your buttocks in the air. Make sure, it makes an almost 45-degree angle.

Hold on to it for 20 seconds and then lie down. Repeat this 5 times, taking small breaks of 15-30 seconds in between.

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2. Hamstring stretches

Hamstring stretches are the best exercise to release the tension and stress built around your lower back. They help in increasing mobility in your legs and lower back.

By doing these stretches regularly, you would feel more refreshed and relaxed to walk than otherwise. To perform this exercise, lie on your back the same as before.

Place a towel at one foot of your legs and hold the corners with both hands.

Now straighten your knee and while doing it, try to push the towel towards your chest. You should feel the stretch in your lower back by now.

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Hold on to it for 15 seconds and switch to the other leg.

Repeat this 2-4 times for the muscles to fully relax and stretch out.

3. Bird dog

This amazing exercise works on your posture and balance from head to toe. It releases tension, improves flexibility and stability in the lower back and hips.

To begin with, this exercise, change your posture now and sit in a dog-like position. Do not bend your back or your neck.

Now, take your right hand and push it forward. While doing that, push your left leg backward. They should be parallel to each other.

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If you lose posture, try to focus on a single object in front of you and stretch those muscles out.

After holding for at least 10 seconds, bring them to their initial position and start with the left hand and right leg. Repeat this set 5-10 times initially. Afterward, try to increase the holding time or repetitions. It will significantly help to release pain in the lower back.

4. Hyperextension

Hyperextensions helps in reducing injuries in your lower back area by making it more flexible and strong. It helps in relaxing the tension in the area and provides stability.

It usually requires a hyperextension bench to perform this exercise. Look for gym equipment online to buy it in affordable prices.

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Now, lie face down on the hyperextension bench.

Ensure there’s enough thigh width for your waist to bend when necessary.

Keep your hands at the back of your head, then start to bend slowly at the waist keeping your back as flat as possible. Hold that position for 10 seconds. Then lift your torso up and go back to your initial position. 

Repeat 2-3 times if you’ve just started working out with small breaks in between. 

5. Supermans

This exercise is the superman of all exercises. It helps to give you an uptight position while still relaxing your muscles. It works on your buttocks, shoulders, back, and pelvic area.

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Lie on your stomach with your hands in front and legs extended in the back

And simultaneously, lift both your hands and feet off the ground until you feel a contraction.

Hold for 5 seconds and then reach your initial position.

Make sure to look down while doing this to avoid strain on your neck. And that’s it. It might be tough at first but once it is accommodated to your workout routine, your body will love the stretch.

Over to you…

With these exercises, your back pain will soon be a problem of the past. So, make sure you are consistent and enjoy the process.

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