Low back pain is a common ailment experienced by many people around the world. It is estimated that over 80% of people will experience low back pain at some point in their life. While there are several causes of low back pain, it is usually related to muscular imbalances and poor posture. The good news is that exercise can help alleviate low back pain and improve overall spinal health. In this article, we will discuss some of the best exercises for getting rid of low back pain forever.
1. Planks
Planks are a great exercise for strengthening the core muscles, which can help relieve pressure on the low back. Start by getting into a push-up position and lowering yourself onto your forearms. Keep your body in a straight line from your head to your heels and hold this position for 30-60 seconds. Repeat for 3-4 sets.
2. Bridges
Bridges are another great exercise for strengthening the core muscles, as well as the glutes and hamstrings. Lie on your back with your knees bent and your feet flat on the ground. Lift your hips up towards the ceiling, keeping your feet and shoulders on the ground. Hold this position for a few seconds and then lower your hips back down. Repeat for 3-4 sets of 10-12 reps.
3. Bird Dog
The Bird Dog exercise is an excellent way to strengthen the core muscles and improve spinal stability. Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Slowly extend your right arm and left leg out straight, keeping your hips level. Hold for a few seconds and then return to the starting position. Repeat with the opposite arm and leg. Do 3-4 sets of 10-12 reps.
4. Cat/Cow
The Cat/Cow exercise is a great way to improve spinal mobility and relieve tension in the low back. Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Inhale and arch your back, bringing your tailbone towards the ceiling and your head towards the ground. Exhale and round your spine, bringing your chin towards your chest and your tailbone towards the ground. Repeat for 10-12 reps.
5. Hip Flexor Stretch
The Hip Flexor Stretch is an important exercise for improving hip mobility and relieving tension in the low back. Begin in a lunge position with your right foot forward and your left knee on the ground. Slowly shift your weight forward until you feel a stretch in your left hip flexor. Hold for 20-30 seconds and then switch sides. Do 2-3 sets on each side.
In conclusion, low back pain is a common ailment that can be relieved through exercise. The exercises listed above are some of the best for getting rid of low back pain forever. Incorporate these exercises into your daily routine and you will notice a significant improvement in your spinal health and overall well-being.
Remember to consult with your healthcare provider before starting any exercise program, especially if you have a history of low back pain.
Live Fearlessly,
Dr. Adam Sisti
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