These exercises that get strong strengthen the lower back and will facilitate individuals to manage lower back pain and you can try these 10 exercises that strengthen the lower back and will facilitate individuals to manage lower back pain
Pull the bridge
The bridges do the work of one's glute, that is, the massive muscles of the hips. People interfere with his muscles as they move their hips, then they turn into squats.
The gluteus is one of the most important muscles in the body, and keeping it strong helps the lower back.
To perform a moment:
Lie down and bend your knees, feet flat apart from the hip width of the ground.
Press the feet to the ground, keeping the arms at the edges.
Lift the hips from the bottom until the body is lined up from the shoulders to the knees.
Squeeze the hips with the rest of the shoulders on the ground.
Lower the hips down and rest for several seconds.
Repeat fifteen times and rest like this for one minute.
Do 3 sets of 15 repetitions.
2. From knee to chest
From knee to chest
Stretching from the knees to the chest lengthens the back as it relieves tension and pain.
To perform flexible from the knee to the chest:
Lying back on the floor.
Bend the knees, keeping each foot flat on the ground.
Use each hand to drag one knee toward the chest.
Hold the knees against the chest for five seconds, keep the abdomen strong and press the spine to the floor.
Return to starting position.
Repeat with the opposite leg.
Repeat with each leg 2 to 3 times daily.
3. Rotate at the bottom
Lower back rotation continuously
Lower back motion stretch will help relieve tension in the lower back and trunk. It basically slows down the core muscles to increase stability.
To perform a performance that stares at the lower back
Lie down on the floor with your knees and legs bent.
Gently place both bent knees to one side, keeping the shoulders firmly on the ground.
Hold the position for 5-10 seconds.
Return to starting position.
Gently return the bent knees to the alternate side, hold, and then return to the starting position.
Double repeat on both sides daily.
4. Draw in maneuver
Draw these maneuvers on the transversus abdominis. This muscle is located on the front and sides of the abdomen, which supports the spinal cord and lower back.
Draw to perform these maneuvers:
Lean back on the ground with knees bent and feet flat, with arms at the edges.
Take a deep breath
As you exhale, pull the navel toward the spine, adjust the abdominal muscles, and keep the hips still.
Hold the position for 5 seconds.
Repeat 5 times.
5. Pelvic bends
Draw in the abdomen
Exercising to lower your back will make your back muscles unruly and versatile.
To perform flexible exercises at the bottom:
Bending the knees and flattening the legs on the floor, keeping the arms to the sides.
Gently arc the lower back and press the abdomen.
Wait for 5 seconds, then relax.
Flatten the back and pull the navel towards the ground.
Wait for 5 seconds, then relax.
Increase the number of repetitions daily, increase to thirty.
6. Lying on the lateral leg lifts
Woman lifting a leg in the gym
Lying lateral leg lifts works the hip abduction muscles. These muscles support the pelvis and ease back tension in the back.
It is important to keep these muscles strong, as they help maintain one's balance and can affect one's quality.
To perform lateral leg lifts:
Lie down with your legs together.
Slightly bend the lower leg.
Insert the navel into the spinal cord to communicate with the core muscles.
Straighten and extend, lift the high leg in an eighteen-inch range.
Hold the position for 2 seconds.
Repeat 10 times.
Turn to the opposite side of the body and repeat, lifting the opposite leg.
Perform 3 sets on each side.
7. Cat spread
A woman doing yoga is called a cat pose
The length of the cat will help to lengthen, strengthen and reduce the tension inside the muscles.
To raise a cat::
Climb up to the hands and knees in addition to the hip width of the knees.
Arch backward, pulling the navel towards the spine.
Slowly relax the muscles and let the abdomen bend towards the ground.
Return to starting position.
Repeat 3-5 times a day.
Lying on the front, Superman back stretches
One person wants to take care of the smart currency of the great back extensors. These muscles lie on either side of the spine.
Weak back extensions will measure spinal and lumbar support, but will help with the AN exercise known as "Superman".
To perform a Superman:
Lie face down and keep your arms long and flat as you move each arm to the front of the body.
Raise both arms and legs, six inches between them, and therefore create a niche between the floor.
Try to pull the navel in, lift it off the ground to interact with the core muscles.
Keep the salt flat on the ground and apply it to avoid neck injury.
Pull the arms and legs outwards as much as possible.
Hold the position for 2 seconds.
Return to starting position.
Repeat 10 times.
9. Rotating parts of the sitting lower part
The person sitting in the chair at the table turns around and does something
Stretching the lower back while sitting helps relieve pain, work the core muscles and strengthen the lumbar spine.
To perform a continuous performance staring at the lower part of the seat.
Sit on a stool or chair with feet on the ground, arms outstretched.
Bend the core, keeping the hips square and the spine long.
Place the hands behind the top or on the right knee to support the stretch.
Hold the position for 10 seconds.
Keep exercising left to right.
Double repeat 3-5 times on both sides daily.
10. Partial curls
The man is giving partial curls or sit-ins on the floor.
Strong abdominal muscles play a major role in supporting the spine and may easily facilitate proper posture of the hips.
Weak nutrients can lead to poor core strength and lack of stability, which can lead to back pain. Curls and partial curls facilitate building a strong core.
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