Unfortunately, every person in the world will have to experience low back pain even if they have never experienced it before.
Regardless of their age, people will eventually have pain in this part of the back. This is actually quite natural because our back is responsible for numerous functions.
For the vast majority of people, this unpleasant pain will be gone in a day or two and they don’t need to do anything about it.
Unfortunately, there is a significant number of people who have to deal with back pain for weeks and months. In case you have already had such pain, you know how intense and serious it is. There are situations in which you can’t do anything else, but rest because you are not able to complete your everyday tasks.
But, there is a solution. By spending only a few minutes a day to perform these three easy exercises you will support and strengthen the back so you will be able to soothe the pain or protect yourself from such pain.
Many experts say that our lower back should be treated as a muscle which means that this body part needs regular exercise in order to work in a proper way.
Getting Rid of Lower Back Pain The Easy Way
1. Pelvic Tilt
The pelvic tilt is considered to be one of the simplest and most efficient exercises for strengthening your lower back. In order to do this exercise, you will need to lie on the ground on your back and bend the knees. Focus on tightening your ab muscles to a point where the small of the back is completely flat. Remain in this position for a few seconds and relax. Perform this procedure ten times.
2. Knee to Chest
For this second exercise you will have to stay in the same position – lying flat on your back on the ground. While slowly lifting one of your legs up, pull your knee towards the chest. Keep the other leg relaxed and flat on the floor. Repeat this procedure with the other knee. Perform this exercise between five and ten times with each of your legs.
3. Piriformis Stretch
The last exercise designed to getting rid of lower back pain and strengthening the muscles in this area is the so-called piriformis stretch. This specific stretch is performed by lying on the floor with your back flat. Simply cross one of the legs over the other at the knee. Put your hands under the knee and start pulling your legs up gently. Keep this stretch for about five seconds and release after that. Once you are finished, exercise with the other leg on top. Perform between five and ten repetitions.
Keep in mind that these are only three of the numerous exercises that you can perform in order to strengthen these specific muscles. If you want to find a complete exercise regimen that can help you with lower back pain you can also check these yoga poses.
It is good to mention that it is very important to consult your doctor before you get involved in any physical activity. The doctor will tell you which exercises are suitable for you based on your current physical condition.
In case you’ve been physically inactive for a long period of time, it is crucial to start with this process carefully and intensify the exercise as you make progress.