Nowadays, people experience lower back pain problems because of various reasons. The muscle strain effect that you experience when your back twists unexpectedly or when you exert force on it is among the most common factors that contribute to the aforementioned back pain problems. Besides that, your muscle may tear and in effect, make your condition worse when one or many of your muscles experience a pull.
Medical treatment and attention is necessary for some lower back pain problems. However, you could treat some of these back pain issues by doing exercises that help to improve them. The following are the Top 3 Lower Back Pain Exercises that you can perform at home without much effort:
1. Dorsal Raise:
This is a type of stretching exercise and it is performed by placing a mat on the floor. You have to lie flat on your stomach and place your hands on the temple. You should relax your shoulders, breathe deeply, and lift your stomach and chest off the floor. Hold it for approximately 2-3 seconds before exhaling as you lower your chest to the floor. You should focus on contracting your lower back’s erector muscles as you do the workouts. You should not thrust it upwards because it might cause potential harm to your back.
2. Pelvic Tilt:
This is a type of stretching exercise and it can help in strengthening the muscles in your lower back. It is ideal for starters who want remedies for addressing lower back pain issues. You have to lie down on the back, bend your knees, and put your feet down on the floor. Next, you should move your pelvis and buttocks to the front in order to stretch the muscles in your stomach. Hold it for 6 minutes and slowly move back to the original position that you were in. You should do this exercise for approximately 5 to 15 times in order to produce effective results.
3. McKenzie Press-up:
This is a type of stretching exercise and it is the same as dorsal raise. In the same way, you have to lie flat on your stomach and put your hands on the floor to make it look like a push-up position. Touch the ends of your shoulders with your hands and align your neck and head with your spine (nearly as if it is an upright position). Relax your back and butt. Inhale and exhale at a comfortable pace. Exhale when you lift up the upper part of your body and keep your pelvis on the floor. Likewise, inhale while lowering yourself down. Repeat these steps 10 times at a 4-second place and 2-3 sets per day.
You can eliminate your lower back pain problems in the long run by performing each of these exercises on a regular basis and with a lot of discipline. However, if your lower back pain is persistent even after you perform the aforementioned lower back pain exercises, you should use your eu health card to seek medical attention. If the symptoms of your back pain indicate that you have serious health problems, you should immediately seek professional help.