How to Treat Back Pain with a Few Simple Exercises
Back pain is a very common problem amongst people. And although back pain can be caused by multiple issues, it can be treated with a few simple exercises. Check out these three simple exercises to treat your lower back pain.
The Pelvic Tilt: Many times lower back pain is caused by a weakening of the deep abdominal muscles. Learning to reactivate these muscles can help improve posture and decrease back pain. To complete this exercise, start by laying on your back with knees bent. Next, pull in the belly button and gently press the lower back down into the floor. Make sure to breath and do not hold your breath. Hold this position for 10 seconds and repeat 10 times.
The Supine Clamshell: Having weakness in the hip muscles can also create lower back pain. Learning to activate these muscles can help stabilize the spine as well. To complete this exercise, start by laying on your back with your knees bent. Pull in your abs without holding your breath. Next slowly move both knees apart from each other, making sure to not move the pelvis or spine. Complete this 20 times, doing 2 sets. If this feels easy, try it with an exercise band around your knees.
The Supine Bridge: The "glut" or buttock muscle is also a stabilizer of the spine. Increasing the strength in the gluts can reduce lowe back pain. To complete this exercise, start by laying on your back. Pull in your abs without holding your breath, and squeeze your gluts. Then slowly lift your hips up, without arching your lower back. Focus on using the legs and hips to do the exercise. Repeat 20 times doing 2 sets.
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