6 Best Workout For Back Pain Relief
Here are 6 Best workout tips to get relief from chronic back pain. Back pain is serious issue that leads to spinal surgery. So exercise are very helpful remedy for spinal health.
The lower back plays an important role for body movements. The central muscles and the abdominal muscles that wrap around the middle section, support the upper and lower spine. In addition, the central muscles, hips, buttocks and hamstrings are a "machine" to maintain the stability of our body.
If one of the muscles weakens, it will force the other muscles to relax. For example, when we have weak buttock muscles due to fatigue during the race, the lower back is forced to work harder to keep us upright and stable.
Pain in the lower part of back associated with pain in the back of one or both legs indicates Sciatica pain. Pinched nerves can cause this discomfort. If we feel chronic pain throughout the lower back, we can suffer from arthritis.
How to prevent back pain? We need to increase the strength and flexibility of the body through the kinetic chain.
In addition, the strength of the buttocks, hip, quadriceps and back muscles will have an impact on the muscles of the lower body. To prevent from this pain, there are certain ways we can do it.
Hollis Tuttle, as a certified New York personal trainer, said there were some movements that could reduce or prevent back pain. However, we should consult a doctor before beginning a new exercise routine to ensure its safety.
There are six movements that are best to relieve back pain. We just need to make this move as much as three to five sets of exercises in sequence. Do not forget to rest for 30 seconds between exercises to get the maximum benefit.
1) Plank
Start with movements like crawling. Then, lower your forearms and shoulders above your elbows. Place your legs like when we do push ups. Pull your shoulders down and back, but hold a position to avoid bending. Squeeze the abdominal muscles so that the hips remain parallel to the shoulders to form a long straight line. Extend your legs and buttocks to support the movement. Hold this position for 45 to 60 seconds.
Gradually increase the time when the central muscles are strengthened and repeat this movement for three or five repetitions. For greater movement, place your right arm down and stack your legs to make side boards. After that repeat for the other position.
2) Back extension with stability ball
Start with your stomach upside down on the stability ball and place your feet flat on the floor. Movement of the central muscles so that the body forms a straight line. Keep your back curved naturally, place your hands over your ears and lower your upper body as much as possible.
Squeeze the buttock muscles and lift the body to level it with the lower part of the body. Pause, then slowly turn until you return to the starting position. Repeat 12 to 15 repetitions.
3) Pike movement with stability ball
Start in a high plank position with your shoulders above the wrists and the top of your feet resting on the stability ball.
The body should form a straight line from the head to the ankles. Without bending your knees, move the ball to your chest raising your hips as high as possible. Pause, then lower your hips when we return the ball to the starting position. Do up to 15 repetitions.
4) Reverse leg workout
This movement is also done by using a stability ball. Begin from lying on your stomach on a stabilized ball with your hips pressed against the ball and your hands on the floor.
Also, place your shoulders on your wrists, outstretched legs and toes on the floor. Keep your feet as straight as possible, involve the buttock and lower back to lift the legs so that they are parallel to the body. After that, go back down to the starting position and repeat for 15 repetitions.
5) Butt Lift Bridge
Lie on the floor with your knees bent, your feet flat on the floor and your arms supported on both sides. Squeeze the buttock muscles, lift your hips until the body forms a straight line from the shoulder to the knee. Pause for 3 seconds, then lower back to the starting position. Repeat for 15 repetitions.
6) Locust Pose
Hold for 30 seconds, then relax on the floor again for 5 seconds. Repeat three times.
These are best moves the build back muscles strong. Here is the list of best back pain recliner in 2020 that provide ultimate comfort from back pain and spinal injury.
