Building core strength, increasing flexibility in tight muscles to enhance spine stabilisation, and activities to correct muscular imbalances have all been traditional treatments for lower back pain. The muscles that surround the spine will provide the spinal column with stability and support.
The core muscles, which run between the hips and the shoulders, are also covered. Back pain can be caused by muscle imbalances caused by any of these core muscles. If the back of your thighs is weaker than the front, there will be an uneven pull on the front of your spinal column.
There are various effective strategies to incorporate core strength training exercises into all of your routines, rather than doing traditional crunches and sit-ups. One of these strategies is to breathe effectively. Deep breathing will stimulate your diaphragm muscles, which will support and expand your spine, which is good for your lower back and will help you walk or run more comfortably.
Back discomfort can be relieved and core muscles strengthened with tummy tucks and bridge lifts. The tummy tuck exercise is a basic pelvic tilt that pushes the abdominal muscles away from the floor. To complete a stomach tuck, simply lie face down on the floor and push your glutes to strengthen your spine.
Instead of pressing into your thighs, stretch your tailbone down towards your heels. Alternate between each exercise for 15 reps until you’ve finished several sets.
Scoop your pelvis upward, keeping your rib cage low to avoid aggravating your spinal muscles, and place your feet on a bench or the floor for the bridge. The bridge will help to relieve back stress and concentrate glute and hamstring muscle contractions.
Other lower back pain exercises include lumbar side stretches, hip flexor stretches, and calf stretches, which can all help reduce pressure on the spine.
Hip flexor stretch
In a hip flexor stretch, bring one foot forward at a 90-degree angle while the other leg is on the floor behind you with your foot pointed upwards toward the ceiling. The hip flexor stretch will help free up the back muscles on the side of your spine that are closest to your hips. You can tighten your glutes with each exhale to make the stretch more intense. Your back leg, front thigh, and hamstrings on your front leg should all feel stretched.
Lumbar side stretch
This stretch will spread your legs and bend your knees when sitting or standing. Place one hand behind your head and the other on the inside of your thighs near your foot.
Your Achilles tendon, which is the spine’s farthest pull, will be lengthened in the final stretch. Lean forward with your complete body weight by placing an object under your foot. Hold stretches for 30 seconds or more while maintaining a regular breathing pattern. After a while, you should feel a stretch below your knee and shin.
