If you are one of the millions of people who deal with pain in their lower back on a day-to-day basis, you have most likely searched high and low for a solution. For many, exercise has provided the relief they so desperately need. Personal trainer, Majed Alhamad has given you the following five exercises, which have proven to be particularly effective at reducing lower back pain:
Partial Crunch
Strong abs can help to keep your spine in line – which works wonders for your lower back pain. However, sit-ups aren’t necessarily the best way to build strength in your core muscles. In fact, they can actually put unnecessary pressure on your spine.
Instead of sit-ups, you could try partial crunches. Simply lie down on the floor or a yoga mat with the soles of your feet placed firmly on the floor. Next, bend your knees, exhale, and lift your shoulders – all the while keeping your abs nice and tight. After a couple of seconds, you can lower yourself back down, rest for a moment, and repeat.
Don’t be surprised if you find yourself dealing with some abdominal pain shortly after completing this exercise for the first time. Once you build up your strength and perfect your form, you won’t experience that discomfort anymore.
Knee to Chest
Another great exercise for reducing your back pain is knee to chest. This exercise is very gentle, which makes it an excellent option for seniors, individuals with disabilities, or people who are recovering from an injury.
The exercise is simple. All you have to do is lie on the ground with your knees bent and your feet flat. Next, inhale and bring one of your knees up toward your torso. After that, breathe out and return to your original position. Once you rest for a moment, you can then do the same with the other knee.
If your back pain is severe and you have trouble getting down on to the ground, this exercise can also be completed on a bed. However, it should be noted that working out on the bed will not be as effective as exercising on the floor – so you should try and move to the floor as soon as you feel like you are ready.
Bird Dog
This helpful, pain-reducing exercise is popular with gyms rats and yoga practitioners alike. It begins on all fours with your hands directly beneath your shoulders and your knees placed right below your hips.
With your back straight, take a deep breath and extend one of your arms and the opposite leg. For example, you would lift your right arm with your left leg. You should then hold that post for a few seconds. Next, breathe out, return to your starting position, and repeat with your other limbs. Feel free to rest for a moment in between reps.
Bridge
One of the best ways to strengthen your back is by building up your strength in the areas that support it – such as your hamstrings, glutes, abs, and hips. This exercise will help with that.
Simply lay on the floor with your knees bent and your feet spread slightly apart – roughly a foot apart should do it. Inhale and lift your hips into the air until they are at knee-level. After a few seconds, exhale and return to your original position. You may only be able to do a few reps of this exercise at first, but once you have gotten some practice in you should be able to handle some longer sessions.
Leg Stretch
Tight hamstrings can potentially worsen your lower back pain. To loosen up these muscles, simply lie on your back with your knees raised up into the air. Next, wrap a towel around one of your feet, straighten your knee, and slowly but surely pull back on the towel. Hold this pose for about 20 or 30 seconds. You will soon begin to feel a stretch down the back of your leg. Once you have stretched out one leg, you can repeat with the other.
To Conclude
Lower back pain can be very difficult to live with on a daily basis. However, by implementing the exercises outlined above into your workout, you can help to reduce the amount of pain you have to deal with.
About Majed Alhamad:
Majed Alhamad is an accomplished personal trainer who inspires his clients to pursue their fitness and health goals. Originally from Kuwait, Majed has always been an athlete, starting out as an avid soccer player. Majed’s evolution into a fitness trainer began as a personal mission to help his friends and family get fit and stay healthy.
Now, Majed has worked with hundreds of clients helping them visualize and attain their goals. Mr. Alhamad specializes in assisting beginners to overcome their fear of the gym. He is also passionate about teaching even the most seasoned athletes the fundamentals of fitness so they can avoid injury and reach new heights.
