Do you experience lower back pain regularly? Do you want to know ways to prevent it altogether? If yes, then this is the blog post for you! In today’s post, we’ll delve into the top five exercises that can help improve your posture and reduce those pesky bouts of lower back pain. With step-by-step instructions and tips from our experts, we’ll have you feeling better in no time. Whether it’s because of returning to activity after an injury or prolonged periods of sitting down, these five tried and tested stretches will get your body feeling great again. So get ready to find out how!
1- Hip Hinge: This exercise helps to improve the flexibility of your lower back and glutes. To do it, stand with your feet hip-width apart and hinge forward from the hips, reaching for your toes with both hands. Return to standing by pressing your glutes and hamstrings together as you feel a stretch in the lower back region.
2-Knee Hug: For those who experience pain when bending over, this stretch is a great way to improve range of motion while decreasing pain. Start on all fours, then bring one knee up towards the chest while keeping the other leg engaged and straight. Hold onto this position for 10 seconds before releasing and repeating on the opposite side.
3-Cobra Pose: The cobra pose is a great way to stretch the back muscles and increase flexibility. Start by lying on your stomach and then place your hands underneath your shoulders. Next, squeeze the shoulder blades together as you raise your chest off the ground, creating a C-shape with your spine. Make sure to keep the abdominals engaged throughout this exercise to protect the lower back from any strain.
4-Knees To Chest: This is another excellent stretch that helps loosen tightness in both the hips and lower back. Lie flat on your back and bring one knee up towards the chest while keeping it bent, then use both hands to pull it closer towards you, holding for 10 seconds before releasing. Repeat on each side for desired results.
5-Child’s Pose: This yoga classic can help improve posture and relax the body. Start on all fours, then lower your hips back towards the heels while keeping the arms extended straight out in front of you. Let your head rest on either the floor or on a pillow for added comfort. Hold onto this position for at least 30 seconds before releasing and repeating.
By incorporating these exercises into your daily routine, you’ll be able to reduce pain and improve your overall posture. We hope this blog post has helped provide you with information about how to prevent lower back pain!
Remember to always listen to your body — if something feels off, it’s best to stop immediately and consult a doctor. At Ohr Medical, we are dedicated to helping you find relief from your chronic pain and discomfort. So if you ever need advice or assistance, don’t hesitate to reach out. We are here for you every step of the way.