Back pain is a common occurrence, and it is one of those health issues that affect people of all ages. Apart from making you miss out on participating in sports, back pain can become so severe to the extent of making you unable to do the simplest activities.
Nobody wants to rely on others for the simplest activities, and thus we compiled a list of 10 effective exercises that can help you manage back pain. The best part about these exercises is that you can do them at home without requiring any pieces of equipment.
The gluteus maximus are important muscles in the body, and they play a vital role in supporting your lower back. Bridges work these muscles and ensure that they are strong enough to support your lower back.
2. Partial Curls
Having strong abdominal muscles is very important because they help support the spine and keep the hips well aligned, thus alleviating lower back pain. Curls and partial curls help build a strong core, and thus, your lower back is well supported.
3. Seated Lower Back Rotational Stretches
Did you know that you may be getting severe back pain in Singapore due to poor posture or sitting down for very long? A seated lower back rotational stretch not only helps strengthen the abdominal muscles but also helps strengthen your lower back, and you are less likely to injure your back when your muscles are strong.
There are muscles that run along either side of your spine known as back extensors, and they are very essential because they support the spine and pelvic. Performing supermans strengthens these muscles improving pelvic and spinal support.
5. Lying Lateral Leg Lifts
Hip abductor muscles support your hips and your lower back; they also support the pelvis and reduce the strain on your back, so you cannot afford to ignore them. Lying lateral leg lifts are a great way of strengthening these muscles, and you will notice improved balance and mobility.
6. Knee To Chest Stretches
A knee to chest stretch is very easy to perform, but that does not mean that your back does not benefit greatly from doing it. It helps elongate the lower back and remove muscle tension which is a leading cause of back pain.
7. Cat Stretches
Do you want an exercise that can help lengthen your back, make it stronger, and remove muscle tension? Cat stretches are perfect for that! Tensed muscles cause pain and soreness, so performing a cat stretch will help relieve back pain.
Over To You
Exercises are the best way of alleviating symptoms of back pain, and they are a permanent solution, unlike taking pain medication which offers temporary relief. However, it is vital to do any exercise correctly if you want to enjoy its benefits.
So if you don’t know how to do any of the above exercises, you can go for physiotherapy in Singapore and let the experts teach you how it is done. Additionally, make sure you follow their advice and avoid bad habits that worsen back pain, and you will see an improvement in no time.