Milt Ragz Exercises and Stretches for Lower Back Pain
Lower back pain is a common ailment that affects people of all ages and lifestyles. It can be caused by a variety of factors such as strained back muscles, sitting for prolonged periods of time, lower back tightness, knots, and even a pinched nerve. While medications and medical procedures can help manage the pain, regular exercise and stretches can also provide relief and prevent further complications.
Here are 5 exercises and stretches that can help alleviate lower back pain:
Cat-Cow Stretch
- Cat-Cow Stretch: Begin on all fours with your hands shoulder-width apart and knees hip-width apart. Inhale and arch your back towards the ceiling, then exhale and round your spine towards the floor. Repeat for 10-15 repetitions.
- Child’s Pose: Begin on all fours and slowly lower your hips back towards your heels, stretching your arms forward. Hold for 10-15 seconds and repeat for 3-5 repetitions.
- Foam Roller Lower Back Massage: Lie on your back with a foam roller underneath your lower back. Roll slowly up and down the length of your lower back to massage out any knots or tightness.
- Seated Lower Back Twist: Sit on the floor with your legs extended in front of you. Cross your right leg over your left and place your right hand on the floor behind your body. Inhale and lengthen your spine, then exhale and twist towards the right. Hold for 10-15 seconds and repeat on the other side.
- Standing Hamstring Stretch: Stand with your feet hip-width apart and step your right foot forward. Extend your right leg and reach towards your toes, keeping your back straight. Hold for 10-15 seconds and repeat on the other side.
Here’s 5 more!!
- Wall Hamstring Stretch: Lie on your back with your hips close to a wall. Extend your legs up the wall and reach towards your toes, keeping your back flat on the ground. Hold for 10-15 seconds.
- Glute Bridge: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. Hold for 5 seconds and repeat for 10-15 repetitions.
- Bird Dog: Begin on all fours with your hands shoulder-width apart and knees hip-width apart. Extend your right arm and left leg, keeping your back straight. Hold for 5 seconds and repeat on the other side for 10-15 repetitions.
- Dead Bug: Lie on your back with your arms extended towards the ceiling and legs bent at 90 degrees. Slowly lower your right arm and left leg towards the ground, keeping your back flat. Return to starting position and repeat on the other side for 10-15 repetitions.
- Pelvic Tilt: Lie on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis forward and backward, engaging your lower abs. Repeat for 10-15 repetitions.
Lower Back Pain from Working Out
If you are experiencing lower back pain from working out, it is important to rest and allow your muscles to recover before resuming exercise. For more severe cases of lower back pain, it is recommended to seek the advice of a medical professional.
Additionally, physiotherapy exercises for lower back pain may be recommended by a physical therapist to target specific areas and provide individualized treatment. Exercises for a herniated disc in the lower back may also be prescribed by a healthcare provider to address the specific injury.
Conclusion
In conclusion, incorporating regular exercises and stretches into your daily routine can help alleviate lower back pain and prevent further complications. While there is no single best exercise for lower back pain, a combination of different stretches and exercises can provide a comprehensive approach to managing and preventing lower back pain.
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