Lower back pain can often be debilitating and it can lead to people having a much lower standard of living than the one they might have normally had. Everything from sitting to exercising can tighten and strain your muscles. The only effective solution against all of the strain that you might have normally felt in your lower back is having a good set of exercises that you can regularly perform.
Some of the best lower back exercises for pain relief include:
Spinal erector exercises are predominantly massaging exercises thatutilize a small ball or roll. This allows for a deeper massage of the spine and back.
- Hip extensor muscles exercises
These exercises relate to exercising three different hip extensor muscle groups. These are the Glutes, Hamstrings, and Spinal Erectors. These exercises help release the tension that you might have felt when bending or stretching to reach things.
The McGill Big 3 are three exercises designed by Dr. Stuart McGill. These are commonly used for physical therapy and they have commonly promotedamong people who want to experience back pain relief. The three exercises include the modified Curl-up, the side plank, and the Bird Dog. All three of these are fairly easy to perform and a quick set of these exercises can help with lower back pain relief tremendously.
The suitcase carry exercise is focused on tightening, strengthening, and increasing the mobility of the lower back. It is a great way of making sure that your body is equally balanced and that you are not overusing and thus straining either your left or your right side. By equalizing both sides you should be able to start feeling less pain on either side of the body.
There are many led raise variations you can try. The hanging leg raise is one of the most popular ones as it can help improve your core and hip flexors’ strength and flexibility, but other exercises like the straight leg raise can also be important for releasing tension in the hip and hamstrings.
The Reverse hyper is the perfect exercise to deal with lower back pain as it can help release all the tension in posterior muscles. This exercise will help straighten and strengthen your back which can lead to less pain.
Hip Flexor exercises are specifically designed to strengthen and increase the flexibility of the hip flexors. This can help with everyday activities such as sitting and walking. It can also help with soreness relief as well as reduce pain in your hips and lower back.
Performing the right set of exercises can be the key to having a more enjoyable life. This is why creating a routine in which you stress your muscles can be extremely important for your daily life and can help you retain your strength as you age.