In today’s fast-paced world it has been seen that there has been a considerable increase in chronic lower back pain. According to the research around 80 percent of Americans are susceptible to lower back pain at some point in their lives. It would be no exaggeration to say that chronic back pain is one of the biggest causes of disability among people in this modern world. The people are not only dealing with the pain but the hefty medical bills too.
So let’s not let the chronic back pain hit our precious body and even if it has hit you, just go ahead with the medication supported by some lower back exercises. With the help of exercise, we can definitely strengthen our back and reduce or overcome the back pain if it exists. In fact, people who don’t have any back pain should also exercise so that their back gets strengthened, you feel more flexible and healthy and the risk of developing the back problem reduces greatly.
Before you get started, get yourself diagnosed correctly so that you know the real reason behind your back pain. There can be various reasons for chronic back pain, find out your reason. Some of the reasons for the chronic lower back pain are degenerative disc disease, a pinched or compressed nerve, muscle and ligament strains, weak muscles etc.
Here are some great exercises for lower back:
- Arch Hold
Lie down on your belly keeping your legs straight and let your arms extend above your head. Now slowly lift your chest and legs allowing your biceps extend by your ears. It will give your body a banana shape. Now squeeze your butt a little as this will put some desirable pressure along the back body. Stay in this position for 30 seconds and repeat the same 3-4 more times.
- Swimmer Kicks
Once you are in an arch hold position, start making small ‘kicks’ with your legs and arms. This exercise is all about a dynamic movement that adds strength to your lower back. Try to do 50 such swimmer kicks in your one session of this exercise.
- Forearm Plank
It is one of the greatest exercises which can strengthen your arms, shoulders and back solidly. Plank is a handstand and balance pose. Lie in this pose by keeping your forearms down onto the floor and pull your belly up towards your spine. Involve your legs and squeeze your butt. Repeat this exercise for 3 more times.
- Bird Dog
Don’t be surprised at the name of this exercise! It is a wonderful exercise of balance and core control. Get into a push-up position with your hands underneath your shoulders. Keep your legs firm and core tight. Now extend your right arm forward and at the same time lift your left foot off the ground. Go back to the plank position and then extend your left arm forward and lift your right foot up. Again return to plank and repeat this exercise 3-4 more times.
Make these exercises and many more a part of your daily routine to get a strong back and a healthy body!