Low back muscles pain is almost a feeling that sticks with us on many days, and women in particular are more susceptible to them, whether during pregnancy, during the menstrual cycle, or if she is a housewife with what the work of the house causes from fatigue and exhaustion.
Exercises for low back muscles pain
So in this article “4mumy” brings you seven exercises for low back muscles pain that will help you alleviate lower back issues and get you moving and energized again.
low back muscles strengthening exercises
You may think that rest is your way to get rid of back pain, but it is not what you think, Move and practicing some exercises properly is advice that doctors give you to relieve low back muscles pain, and below we give you examples:
Lie on your stomach, spread your body well, then raise both your arms and your hands from the ground slightly, while pulling them up to the maximum extent possible, and try to tighten and lift your stomach as well, Make sure your head is straight, and look at the floor so that your neck is not affected by the exercise, Hold this position for two seconds, then return to the starting position, and repeat the exercise ten times.
Hamstring stretch exercise:
This exercise helps you relieve low back muscles pain, to practice it lie on your back, bend one knee and lift the other leg up, and using a towel press the bottom of the raised leg foot and hold this position for 15-30 seconds and repeat it five times, then move to the other leg.
Wall Sitting Exercise:
Get into a sitting position while leaning against a wall.
This exercise also reduces lower back issues, to practice it properly, stand up straight and face the wall, then slowly descend until your knees bend, then hold the seated position, counting from number one to ten and repeat the exercise 8-8 12 times.
Flying dog position exercise:
Here is another exercise that will help you relieve acute low back pain, Go down with your hands and knees on the floor in a dog like position while tightening your stomach muscles then extend one leg back lifting it up and hold in this position for five seconds, and repeat the exercise of 8 -12 times per leg and to increase the difficulty of the exercise, you can lengthen the time and lift the arm opposite your raised leg forward for a better result.
Lie on your back, then bend one of your legs, and rest with your foot on the ground, then bend your other leg, until your knee reaches your chest, and stay in this position for 15-30 seconds, then move to the other leg, and repeat the exercise 2-4 times.
Lie on your back, bend your knees, rest with your heels only on the floor, then lift your thighs straight up and stretch your stomach, with your arms extended on the floor. Stay in this position for six seconds, then get ten seconds rest, after lowering your thighs slowly to the floor, and repeat 8-12 times for low back muscles tight.
This exercise strengthens the back, relieves low back muscles pain, lower your hands and knees on the floor, lean on your hands and straighten them straight, with your back slightly arched, and press your abdomen toward the spine, then slowly relax your muscles, return to the starting point, and repeat the exercise from 3- 5 times, twice a day.
Tips for relieving low back muscles pain
Besides these exercises, you can follow these methods to relieve pain in your lower back:
-Get an adequate amount of sleep, so the lack of it increases your feeling of this pain, and for a comfortable sleep for you, lie on your side, and put a pillow between your thighs, to maintain a good position for the spine, so as not to put pressure on your back, this relieves pressure on your back.
-Make sure to sit upright, whether at home or at work, relax your shoulders, support your back and stabilize your feet on the ground, and you can put a pillow between your lower back and the seat you sit on.
-Do not sit at home for long, movement is important to relax it, contrary to what you think, and you can walk a little or do yoga at home
-Use cold and hot compresses, you can put ice packs on the site of pain and leave them for 20 minutes. They are effective in relieving it, and after a few days put warm compresses, which will help relax the muscles and stimulate blood circulation.
-Get a massage session once a week, for ten weeks, to ease spinal pain and low back muscles pain.
By practicing these exercises for low back muscles pain, and following the previous tips, you will never feel any more tiredness in your back, take great care of your health, and do not exert yourself too much.
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