Do you feel back pain? Here's how to get relief from unpleasant sensations
One of the most common and troublesome problems that people have is feeling a sort of pressure in the lower back. It can range from a slight soreness to a painful sting.
60 to 80 percent of Americans suffer from that kind of pain throughout the year, and even though it is a recurrent issue, there is a way to help to prevent it; increasing the strength and flexibility of those muscles.
The Hearty Soul revealed that the muscles people should focus on are those in their abdomen, hip, pelvis, and back. The same source even revealed 6 exercises that everyone should do to prevent lower back pain, which are the following.
1. Camel Pose
The person has to kneel down, place their hands behind them on the bottom of their feet, and push their hips up and forward. It is important not to put pressure on the lower back.
That exercise will stretch the abdominal muscles, which increases core stability, improve the posture, and prevent lower back pain.
2. Wide Forward Fold
While sitting on the floor with the knees bent and the spine upright, the person should slowly straighten their legs and round their back as they reach for their feet with both hands.
Another way to do it is by leaning forward as much as possible. By doing so, the muscles around the hip will stretch, which will increase the mobility and prevent back issues.
3. Frog Pose
Place both hands and knees on the floor and start widening the knees little by little until feeling a tension in the muscles of the groin. Push against the floor with the hips in order to open them up even more.
4. Wide Side Lunge Pose
Start off by having both feet facing forward in a wide stance, keeping the legs as straight as possible. Slowly move to the right foot and bend the right knee while rotating the left foot so that the toes are pointing towards the ceiling.
To have better results, people should make sure their right foot stay straight on the floor and that the same exercise is repeated on the opposite side.
5. Butterfly Stretch
While sitting on the floor, place the soles of the feet facing and touching each other and straighten the back. Press down on the knees with the hands to start stretching.
6. Forearm Extensor Stretch
Place the left hand outstretched with the fingers folded together and the right hand cupped over it. Then slowly press the left hand towards the body with the right hand.
Even though this exercise doesn’t stretch muscles in the lower back area, it will improve people’s grip which reduces the risk of injury while lifting heavy objects.