Did you know that it is believed that approximately 80 percent of Americans get a lower back injury at one point in their lives? Therefore, lower back injuries are more prevalent than we think. The most frequent causes of back pain today include excessive sitting, poor posture, and poor lifting techniques.
These lead to the weakening of lower back ligaments and muscles that support the spinal cord. Today’s busy lifestyle has aggravated the problem of lower back stiffness. People are juggling several jobs with little to no time left for exercises
You will need to do some exercises on top of taking medication to rectify a stiff lower back. The medicine usually includes painkillers and muscle relaxants. It is also advisable to do a light activity as opposed to being in bed most of the time. Up next we’re going to tell you some easy exercises you can do.
Basic Back Stretches
Back stretching exercises will help you maintain flexibility, good posture, and body mechanics. Remember, your aim is to maintain motion around specific joints, especially those surrounding the spine.
That’s why athletes must have good movement and mobility in the upper back as the lumbar spine offers a solid and stable base of support. The benefits of regular stretching will be realized if combined with strengthening and stabilizing weak muscles and joints.
Hip Circles
It increases flexibility and relieves tension in the lower back and hip muscles. If you are comfortable, you can also engage your core muscles. In this exercise, you’ll use abdominal muscles, pelvic muscles, gluteal muscles, and those that run the length of the back.
To do this hip circles, stand and stretch your feet wider than your hips. Put your hands on your hips. Then, start moving your hips sideways. Slowly move your hips in one direction while making big circles. Try to make at least ten circles. Repeat the same procedure but in the opposite direction.
Knees to Chest
This exercise will help loosen your lower back muscles. It also increases flexibility and stabilizes the pelvis. The muscles you use are pelvic muscles, spinal extensors, quadriceps, and gluteus Maximus. Lie on your back with extended legs.
Move your right knee to your chest and make sure your fingers are intertwined around your shin. Maintain this position for about 5 seconds and then release your leg. Repeat the same stretch five times on both legs. Then bring both knees near your chest and hold your arms, hands, or elbows. Maintain this position for about 30 seconds.
Windshield Wipers
This is an accessible exercise which relieves tightness and tension in your lower back. You can also use this exercise to stretch your hips. The muscles you’ll use include pelvic muscles, obliques, erector spinae, and sacral muscles. Lie on your back, spread your arms to the sides, and bend your knees.
Make sure your arms are perpendicular to your chest. Spread your feet wider than your hips. Breathe out as you drop your knees slowly to the left and turn them to the right. Relax, breath-in, and start afresh from the first position. Repeat the procedure for 1 minute changing between the right and left sides.
Pelvic Tilts
This is to strengthen your abdominal muscles and lower back. It also increases flexibility. The muscles you’ll use sacral muscles, hamstrings, rectus abdominis, and gluteus Maximus. Lie on your back. Bend your knees and relax so that your spine gets a slight curve.
When your spine curves, its base won’t be touching the floor. Engage your core muscles and have your spine base pressing into the floor. Maintain this position for 5 seconds then repeat the procedure three times and increase to 10 repetitions.
Conclusion
Ensure you do exercises that engage your back muscles and take care that you don’t injure your spinal cord. Get into a comfortable position for exercises that require you to lie down. Start at a slow rate and gradually increase so that you don’t strain any muscles.
