A majority of people suffer from lower back pain at some point in their lives. Although it’s usually due to injuries and older age, people of all ages suffer from lower back pain today due to sitting for long hours in front of computer screens. Sitting for lengthy periods affects spine health and a poor posture worsens the condition of the joints and muscles around the spine.
You can correct lower back pain and get relief by doing some simple exercises and focusing on proper sitting posture. However, those suffering from serious or chronic pain or discomfort should immediately seek a physician.
Here are some simple exercises that you can do for relieving back pain:
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Bird Dog
On the floor, get down on your knees and hands. Keep your hands directly under both shoulders and knees under the hips. Your head and spine should be in line. Now, lift your right arm forward. Raise your left leg straight behind you. Hold and then return to the starting position. Do the same with your left arm and right leg. See that you stomach muscles are tight, your back flat, and your hips level during the exercise. Do 10 reps for each side.
Make sure to not let your back sag or arch downward.
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Cat Camel
Get down on your limbs. Like the bird dog, your hands should be under your shoulders and your knees under your hips. Move your chin and tuck it toward your chest. Now moving slowly, turn your back toward the ceiling. Pause for a few seconds. Now, slowly move your shoulders away from your ears and relax your back. Then, arch it slightly while looking ahead.
Get back to the starting point. Do 10 reps.
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Child’s Pose
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This also requires you to get on all fours. For this, push your hips back onto your heels, keeping knees apart. Lower your upper body between the knees. Now, stretch your arms along the floor above your head. Put your forehead on the floor or near it. Hold 20 to 30 seconds.
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Glute Bridges
Lie down on your back and keep your knees bent with your heels touching the floor. Lift your hips until your shoulders and knees make a straight line with them. Hold this position for 3-7 seconds and repeat about 10 times. Give yourself a rest of 5 seconds in between. When you are raising and lowering your hips it is essential to keep your glutes activated at all times.
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Knee to Chest
Lie down on the floor and keep your feet on the floor and knees bent. Bring up one knee to the chest and then hold for 15 seconds. Return the knee to the starting position and repeat the process with the other knee and leg. For each leg, do 3-5 reps each alternatively.
Regular exercises for the lower back, correct posture and a healthy diet can help you strengthen your back as it can strengthen leg muscles, back, and stomach. Your spine gets the support it needs and relieves back pain.
