Back pain is a general condition affecting millions of people, typically hindering daily activity and decreasing quality of life. Fortunately, incorporating a few exercises into your routine will tighten muscles, make them flexible, and more comfortable. As Dr. Jordan Sudberg, CEO and Medical Director of Spine and Sport Rehabilitation of NY, puts it, “Regular movement and appropriate strengthening exercises can significantly minimize back pain and future injury.”
Pelvic Tilts
Pelvic tilts can strengthen your lower back muscles and improve core stability. How to do it:
- Roll out onto your back with heels on the mat and angled knees.
- Pull in your belly and your lower back towards the ground.
- Hold for a few seconds before releasing.
- Repeat 10-15 times.
Cat-Cow Stretch
This exercise enhances flexibility of the spine and relieves tension. How to do it:
- Begin on hands and knees with a straight back.
- Breathe in, arch the back, and lift the head (Cow Pose).
- Exhale, arch your back, and bring chin to chest (Cat Pose).
- Repeat for 1-2 minutes.
Bird-Dog Exercise
“Core stability is crucial to reduce back strain and improve posture,” says Jordan Sudberg. How to do it:
- Start on hands and knees.
- Stretch one arm straight out and the other leg behind you, with your back straight.
- Hold for a few seconds and then switch sides.
- Do 10 on each side.
Bridges
This exercise works the lower back, glutes, and abdominal muscles. How to do it:
- Lie on your back with your feet flat on the floor and your knees bent.
- Press your heels onto the ground and lift your hips so that you have a straight body from shoulders to knees.
- Hold for several seconds and then lower slowly.
- Repeat 10-15 times.
Child’s Pose
Gentle stretch for lower back tightness. How to do it:
- Crouch down on your knees and stand up on your heels.
- Hold your arms outward and push your chest toward the ground.
- Hold for 20-30 seconds and repeat as needed.
Incorporating these exercises into your daily routine will not only reduce back pain, but also enhance spinal health. “A strong, flexible back is the key to an active, pain-free life,” says Dr. Jordan Sudberg. Incorporating these movements into their daily life will allow individuals to straighten their backs, ease discomfort, and feel overall better.
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