Lower back pain is a common complaint among so many people, most often, because of the sitting position or sleeping position of many people. According to the national institute of health, males and females suffer from it. The Physical Therapy Journal reveals that exercise is the most effective and consistent way to recover from lower back pain. Below are some exercises for strengthening the back:
Glute bridges
According to organic facts, glute bridges help strengthen the biggest muscle of the buttock, the gluteus maximus. It also works on the rest of the core muscles such as the rectus abdominis and is effective in preventing back pain. Below are ways to do this exercise:
Lie on the ground with your feet flat on the floor, hip-width apart.
With your hands by your sides, press your feet into the floor as you slowly lift your buttocks off the ground until your body is in one straight line. Keep your shoulders on the floor. Hold for 10 to 15 seconds.
Lower down.
Repeat 15 times.
Perform 3 sets. Rest for one minute between each set.
Drawing-in-Maneuver
The transverse abdominis is the muscle that wraps around the midline. It helps support the spine and abdomen. It is important for stabilizing the spinal joints and preventing injury during movement. Also, the drawing-in maneuver is key to contracting the transverse abdominis muscles and strengthening the lower back.
Below are the methods for doing this exercise:
Lie on the floor, with bent knees and feet flat on the ground.
Gently pull your belly button towards your spine.
Make sure you contract the abdominal muscles slowly, without moving the pelvis and chest.
Release the abdominal muscles and relax.
Knee – to – chest exercise
The single knee-to-chest exercise is a gentle way to release tension from the spine while stretching your glute muscles. It is also recommended by therapists to relieve pain from degenerative disc disease or spinal stenosis.
Method:
Lie on the floor, with bent knees and feet flat on the ground.
Gently bring your knee towards your chest, while keeping the other foot on the ground.
Hold for 3 counts and release it to the starting position. Repeat with the other knee.
as an information resource only. This information does not create any patient-physician relationship and should not be used as a substitute for professional diagnosis and treatment.
Follow our socials Whatsapp, Facebook, Instagram, Twitter, and Google News.
