If you’re having back pain, there’s something you can do to relieve it. Get a yoga mat, a towel, and a foam roller, and take a shot at some of these exercises and stretches listed below. They’re made to relieve current pain and avoid subsequent injury. Nevertheless, if you’re worried about what will happen to your back when doing any of them, consult a doctor before you start.
Legs Against the Wall
This stretch is a good way to alleviate the burden on your back. Start with placing a mat on the floor so that it extends from the wall and puts your body in a position that stretches your legs and lengthens your back. Place a foam roller beneath the small of your back. Hold this position for one minute, then end the stretch by bringing your knees to your chest and rolling sideways.
Stretch Those Hamstrings
Hamstring stretches develop your legs and basically help support your lower back, and the basic stretches are by no means difficult. Lay down, facing upward, and raise one leg at a time. Next, while maintaining the straightness of your leg and your bent knee, pull your leg towards your chest. Do the same for the other leg, and accomplish five slow sets of each.
Partial Crunches to Strengthen Your Core
Your back is also developed when you try to build your core, so crunches are an ideal way of training the strength of your midsection. To accomplish this, keep your knees bent and your feet on the ground. Put your hands at the back of your head and then simply raise your head towards the sky in a comfortable manner. Modify the pace and the number of your repetitions so that your back can be well-exercised. Overdo it and you’ll feel more back pain.
If you feel prepared enough, attempt to take turns with your leg and arm raises to develop back strength right away. Since they are quite intense, these exercises are meant for people who wish to prevent any future back pain rather than relieve any current back pain. Lie on your belly (on your floor mat of course) and hoist your head and chin of the ground. After that, lift your right hand and left leg simultaneously, then lower them and repeat the same for your left hand and right leg. Begin with ten repetitions in sets of three.
End Off With The Partial Bridge
A suitable way to develop your lower back, abs, and quads, is to do a partial bridge. To start, lie down on your back with your knees bent. When you are prepared, raise your lower back of the floor as far as your comfort can go. Remain in that position while counting to ten and then release. Do this again for three sets at a time.