Did you know that the lower back is likewise known as the lumbar region? Due to the increasing incidences of lower back pain these days, health experts have summarized a couple of the basic exercises.
Efficient Exercises For Your Lower Back
Hamstring – Lying on the floor, you have to pull thigh towards your chest to about 90 degrees. After that, straighten your knee until a stretch is felt in the back of your thigh. Hold for a minute. Repeat this from the top on your opposite leg.
Single Knee To Chest – Pull your knee towards your chest until a comfortable stretch is felt in your lower back and hip. Hold it for 15 seconds. Repeat this with your opposite leg. Repeat 5-10 times every leg.
Pro Up On Elbows – On a firm surface, lie on your stomach, and prop up on your elbows. You have to keep your pelvis, legs, and hips relaxed. In case propping on elbows is painful, consider trying lying on stomach or perhaps with a pillow under your abdomen. Hold for 30 seconds, and repeat it 3-5 times.
Lumbar Rotation – Slowly rock your knees from side to side in a pain free range of motion. You must allow your back to rotate slightly. Repeat this for 10-15 times.
Tail Wag – On all fours with your back maintained in neutral position, gently move your hips towards rib cage to side bend trunk. Hold briefly, then alternate and do it on the other side. Repeat this for 10-15 times.
Trivia Info Resource: sydneyosteopathicmedicine.com.au
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