6 Exercises To Subside Back Pain To Improve Performance


Are you facing pain in your back that starts aggravating when you make movements? If your pain increases when you bend down to pick something from the floor or while standing up from a chair, it means you need professional help immediately. Also, known as spondylosis, the back pain is an immensely common musculoskeletal condition that affects people of all ages across the globe.

It can occur due to various reasons: sports injuries, repetitive movements, weak core muscles, spinal problems, and poor posture, etc. However, you can heal it by carrying out physical activities. In fact, doctors also suggest their patients should live a physically active life to minimize their pain.

Perhaps that’s the reason doctors keep motivating their patients to strengthen their muscles by performing physical activities. Although resting is an ideal way to mitigate back pain, but it doesn’t mean you shouldn’t see a doctor. The best way to tackle your condition is to stick to the advice of your healthcare professionals.

Since improved fitness is essential for relieving lumbago and sciatica, you can rely on a physical therapist to choose ideal moves. Remember incorrect exercises can diminish your health further, so do not underestimate the significance of performing quality exercises.

According to Active Kare Physical Therapy, “Sciatica causes back pain, numbness, and weakness that radiates along the sciatic nerve. The sciatic nerve is a big nerve that travels the full length of the body, following the lumbar region of the back and down the leg all the way to the feet.”

Here are some exercises for lumbago relief.

Pelvic Tilts

If you want to strengthen your pelvic muscles, you should stick to pelvic tilts. These are the perfect stretches for improving your abdomen. To carry out these stretches, you have to lie on your back and bend your knees. Make sure you keep your feet flat on the floor for getting the desired results. After that, try to pull your belly toward your back.

Partial Crunches

Since a weak core can lead to back pain, you should focus on moves that can strengthen it. Partial crunches are perfect stretches for boosting muscles: transversus abdominis, pelvic floor muscles, internal and external obliques, etc.

It is a simple exercise; all you have to do is lie on your back, bend your knees, and keep your feet flat on the floor. Wrapping your arms around your chest can offer better results. If you find it difficult, you can place your hands under your head. Raise your shoulders up in the air while maintaining the tightness of your stomach muscles.

Make sure you breath out while lifting your shoulders from the floor. Along with your arms, you can lift your neck up from the floor. Hold your body for a few seconds, and then return to the previous position. You should repeat this exercise 10 times.

Hamstring Stretches

These moves are great for relieving back pain. Performed with the help of a fitness band; hamstring stretches can also reduce the back pain that radiates down to your legs.

To perform this exercise, you have to lie down on your back. After that bend one knee with your feet flat on the floor and raise the other leg up in the air with your feet facing the ceiling. After that take a fitness band or towel and try to pull your feet with it. Try to hold your stretch for at least 15 to 20 seconds. Do the same process with another leg.

Press-up Back Extensions

Press-up back extension is another crucial exercise for addressing the symptoms of back pain. It only helps in reducing your pain but is also essential for strengthening your muscles. While performing this exercise, lie down on your stomach, and put your hands below your shoulders. Press your hands as hard as you can on the floor to lift off your shoulder.

Knee to Chest

It is also an ideal exercise to eliminate the symptoms of low back pain. To perform this exercise, you have to lie on your back with one of your feet flat on the floor. Make sure you bend your knees properly so that you can put your feet comfortably on the floor. After that try to bring one knee closer to your chest while keeping the other one as it is.

When you bring your knee toward your chest, make sure you hold the stretch for 15 to 20 seconds. While making this move, it’s essential to keep your back flat on the floor; otherwise, you won’t be able to get the kind of results you are thinking. Make sure you repeat the same process with the other knee.

Wall Sits

Wall sits, which are the perfect stretches, are vital for addressing the pain that stems from a variety of conditions. These stretches are essential for strengthening the back, and for subsiding the pain. The best part is that these are extremely simple; therefore, anyone can perform them without any difficulty. Perform these stretches; you have to stand with the support of the wall. Your back should be flat on the wall. After that, you have to drag down your upper body while making a 90-degree angle with your feet. Try to hold this position for at least 10 to 15 seconds. After completing the stretch, move your body to its earlier position.

So, if you want to transform your life, perform these stretches without fail.

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