However, the good news, in this case, is with the right
exercise and guidance you can treat this lower back pain. So here are some of
the exercises that will help you out.
exercise for low back pain
Stretch hamstrings in supine position
In this position, you will have to lie on the back.
Then bend the knee of right side towards the chest. Now adjust a strap so that
it will be on the ball of the foot. Now pull your leg straight that the lower
side of your foot will face the ceiling. Now you have to press out with your
heels.
In case you feel strained on the back then you should bend the knee of
the left side as well as adjust the foot on the floor. Make this position for 3
to 5 minutes and then relax and repeat with the other leg.
Strengthen Gluteus Maximus
In order to strengthen Gluteus Maximus, you will have
to lie down on your stomach. Place your legs or hips through the end of the
table. Now you have to maintain the spine in the neutral position and tighten
the hip of one side and conduct leg extension such that it will face the
ceiling. Conduct this movement slowly and properly.
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A few things that you have
to take care of:
- Maintain this position for 5 seconds
- There should be 4 to 10 repeats on a single side
- Do the exercise single time in a day
- Repeat the procedure 4 to 5 times in a week with some
rest days
Double knee twist
To begin the exercise you have to lie on the back and
bend the knees towards the chest. Place you arms into the T position. Keep
exhaling and at the same time place your knees towards your right side on the
ground. Make sure that the shoulders are pressing on the ground. In case the
shoulder on the left side is lifting then you must lower the knees from the
right side. On each side, keep this position for at least 1 to 2 minutes.
Sphinx
For this exercise, you have to lie on the stomach and
then lift your body on the forearms. Make sure that the elbows are under the
shoulders. Now press the ground with your palms and feet. Now you have to press
the pubic bone a little forward.
You might feel a little sensation in the lower back but do not stop and keep breathing. Maintain the posture for 1 to 3 minutes.
So with these simple training sessions, you can relieve
your lower back pain.
Make sure to maintain a healthy posture for a better
future.
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