Fitness
Stretches help, but targeted strength work can do even more.
Lower back pain is, well,apain.
Both are very interrelated, she tells Bustle.
By strengthening these areas with consistent exercise, your back pain should start to go away.
Heres how to get started.
You should also stop these moves if they make your back hurt more.
Lie on your back with your arms stretched toward the sky and legs bent in a 90-degree position.
Bring your ribcage down toward the pelvis.
Return both limbs to the starting position before repeating on the other side.
Perform for as many reps as you like, for around 2 to 3 sets.
Lie on your back.
Bend your knees with your feet on the ground and your arms on the floor by your sides.
Raise your hips off the ground.
Hold for 10 seconds, then return to the starting position.
Do 15 reps.
3.
10-Minute Walks
Frayna also suggests going on daily 10-minute walks.
Incorporating some sort of movement throughout your day should keep back pain at bay, she tells Bustle.
Just double-check your posture is good as you stroll!
This also works the side abdominal muscles, too, taking some of the tension out of the spine.
Stand with your feet at a comfortable distance apart, parallel to each other.
Have a slight bend in your knees to engage your leg muscles.
Engage your glutes and lower abs, too.
Let your arms swing out side to side, like helicopter blades, as you rotate your torso.
Your neck can stay still or can look side to side, whichever is more comfortable.
Rotate between the right and left side 8 times.
Let your arms come down to your side and shake out your body.
Repeat one more time.
Heres a move that targets them as well as the deep muscles of the core.
Hold this position for three big breaths, focusing on pulling in your core with every exhale.
Do 3 to 5 times, drawing your abs in a little more each time.
Repeat 1 to 2 times a day.
Press Ups
Initially, these exercises need to be performed frequently throughout the day,Dr.
Kathleen Matejik, PT, DPT, a doctor of physical therapy, tells Bustle.
Lie on your stomach.
Place your hands on the floor right under your shoulders.
Press up by lifting your shoulders and upper body while attempting to relax your lower body.
Repeat 10 reps, 1 set, 2 to 5 sessions a day.
Lie flat on your stomach with your arms and legs outstretched (like Superman flying).
Slowly raise your left arm and right leg off the ground, keeping your head and torso stable.
Hold for 5 seconds, then return to the starting position.
Repeat with your right arm and left leg.
Do 2 to 3 sets of 10 to 15 repetitions.
2019 Nov;81:102894. doi: 10.1016/j.apergo.2019.102894.
Epub 2019 Jul 15.
