Back and Spine Health
If you’re among the millions of Americans who experience lower back pain, you’re probably looking for relief.
And while there are many treatments available, exercise is often recommended as a first step. The good news is that there are several exercises you can do to help prevent or relieve lower back muscle strains.
From stretching to strengthening we will share with you the top exercises that keep your lower body muscles active and strong and help avoid low back injury, or minimize the pain if the spine does become injured.
Lower Back Muscle Strains
The human spine is an incredible feat of engineering. It is made up of 33 bones, called vertebrae, which are stacked on top of each other and held together by a complex system of muscles, ligaments, and tendons.
The spine allows us to stand upright, bend, twist, and move in every direction.
But this amazing structure would not be possible without the support of the muscles in the low back, abdomen, buttocks, and hips.
Thus, taking great care of your lower body in general and lower back, in particular, is a no-brainer.
A complete spine care program would consist of stretching and strengthening the low back, abdominal, and lower body muscles, and also includes regular aerobic conditioning.
3 Low Back Stretching Exercises
Stretching is a great way to relieve low back pain and improve the range of motion. Here are four stretches to try:
1. The Cat-Cow Stretch
Get on all fours with your hands and knees shoulder-width apart. As you inhale, arch your back and look up toward the ceiling. As you exhale, round your back and tuck your chin toward your chest. Repeat 10 times.
2. The Child’s Pose
Start on all fours, then sit back on your heels and stretch your arms out in front of you. Rest your forehead on the floor and breathe deeply for 10 counts.
3. The Piriformis Stretch
Lie on your back with both knees bent and feet flat on the floor. Place a hand behind your head and cross your right ankle over your left knee.
Low Back Strengthening Exercises
If you’re looking to strengthen your lower back, there are a few exercises you can do to help. Below are 3 exercises that will help to build strength in your lower back muscles.
If you’re looking to strengthen your back, these three exercises are a great place to start. They target the main muscles in your back and can be done at home with no equipment needed.
1. Superman
The first exercise is Superman. Start by lying face down on the ground, with your arms and legs extended. Slowly lift your arms and legs off the ground, holding for a few seconds.
Be sure to keep your abdominals pulled in so you don’t strain your lower back.
2. Bird Dog
The second exercise is the Bird Dog. Start on all fours, with your hands directly under your shoulders and your knees under your hips.
Slowly extend one arm forward and the opposite leg back, keeping your spine in a neutral position. Hold for a few seconds, then return to the starting position. Repeat on the other side.
3. The Bridge
The Bridge exercise is a great way to strengthen the lower back.
To do the Bridge exercise, lie on your back with your knees bent and feet flat on the floor. Raise your hips so that your torso and thighs are in line with each other.
Hold for five seconds, then slowly lower your hips back to the starting position.
Low-Impact Aerobic Exercises
Aerobic exercise can be beneficial for recovery and rehabilitation, especially if you are suffering from a back muscle injury.
The following low-impact exercises will elevate your heart rate while keeping back pain at a minimum.
1. Walking
Walking is a low-impact form of aerobic exercise that can help to relieve lower back pain and improve overall mobility.
It can help to increase the range of motion in the lower back, as well as strengthen the muscles and ligaments that support the spine.
Regular walking can also help to improve posture and reduce stress on the lower back.
2. Stationary Cycling
For many people, lower back pain is a daily reality. The good news is that there are things you can do to ease the pain.
One effective way to reduce lower back pain is through stationary cycling. This low-impact activity can help to stretch and strengthen the muscles in your back.
Stationary cycling is a great way to get some exercise while also easing your lower back pain. It’s a win-win! Try it for yourself and see how it helps you feel better.
3. Swimming
Swimming is a great form of exercise for people with lower back pain. It is a low-impact activity that helps to strengthen the muscles around the spine and improve flexibility.
Swimming also helps to increase the range of motion in the joints and can reduce inflammation. If your lower back muscles strain is causing severe pain it may be worth consulting a spine surgeon in Henderson, NV to ensure it’s not spine related vs muscle.
