Exercises that Help Preventing Lower Bank Pain and Muscle Flexibility.
Updated: Oct 19, 2023
In the present day, there are several methods for treating lower back pain, such as medication, acupuncture, traditional Thai massage, and even surgery, depending on the severity of the condition. Additionally, physical therapy exercises and workouts have proven to be effective in alleviating lower back pain.
Muscles stretching
Guidelines
Stretch your muscles slowly until you feel a gentle tension but not pain.
Breathe in and out naturally while stretching, without holding your breath.
Hold each stretch for 30 seconds, doing it only once per stretch.
Incorporate stretching exercises into your daily routine, twice a day, at 10:00 AM and 2:00 PM, during workdays.
1. Take a step forward with your left leg and place your hand on your left knee, as shown in the image.
2. Lean forward as much as possible until you feel a stretch in the front of your right leg.
3. Hold the position for 30 seconds, then release.
Repeat the exercise on both the left and right sides.*
Building Endurance in Core and Back Muscles
Guideline
While tensing your muscles, exhale and count the repetitions aloud.
Perform each posture ten times, rest for one minute, and then proceed to the next exercise.
If you feel pain during the workout, reduce the repetitions according to your comfort level.
Exercise twice a week (every Wednesday and Sunday).
Every two months, increase the repetitions by 10 for each exercise and reduce the rest time by 10 seconds.
Lie on your back and place your hands on the sides of your abdomen, as shown in the image.
Slowly tighten the abdominal muscles, lifting the chest upward and moving towards the spine.
Keep your lower back still, focusing on the ribcage and pelvic bones without movement.
Hold the contraction for 10 seconds while trying to breathe normally. Repeat this process 10 times on both sides.
Lie face down and place your hands behind your back, as shown in the image.
Lift your upper body and head off the floor as much as possible.
Slowly lower your upper body and head back to the starting position on the floor. Repeat this 10 times.
Lie on your right side as shown in the image.
Tighten your core, lift your hips off the ground, and keep your body straight.
Slowly lower your hips back to the starting position on the floor. Repeat this 10 times on both sides.
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