Having injuries in the lower region of your back can be a painful experience that is associated with immense discomfort.
However, engaging in regular physical exercises and activities is a proven way to reduce and prevent injuries to your backside.
Pain in the lower part of your back is rampant
About eighty percentages of human beings suffer from lower back complications at a point in time. However, there are various reasons for the development of back injuries and aching.
It can be as a result of changes in your lower back, or your lumbar, and changes in your structure as a result of damages incurred to your musculoskeletal.
Your ligaments, bones, tendon, varieties of connective tissues, and muscles make up the musculoskeletal system; its work is to provide support, form, movement, and stability to the human body.
There are various types of muscles which are known to form the shape of an individual and are closely linked with the lower back. They include your hamstring muscles and hip flexor.
Severe back pain can last for up to three months while back pains which are not too chronic tend to fade away after a few weeks.
However, the case may be, engaging in physical activities is sure to relieve you of some complications and discomfort associated with back pain.
The following stretches are suitable for back pains and the prevention of injuries.
Knee-to-chest
This exercise is perfect when it comes to straightening your backside. It also aids in reducing pain, discomfort and aching in your back. Apart from these benefits, it is also necessary to engage in this exercise if you want to prevent the occurrence of injuries in the future.
To participate in this exercise, you:
- Keep your knees bent while your feet are directly against the floor.
- Make use of your hands to hold your right leg while you join your wrist directly below your knee.
- As your leg is on the floor lying flat, gradually lift your right knee directly to your torso until you experience an elongation in your backside.
- Maintain this position for thirty to sixty seconds while your back, legs, and hips remain relaxed.
- Free your right knee while returning to your original point.
- Repeat this procedure three times on both of your legs.
Trunk rotation
This is an exercise which is aimed at strengthening and repairing injured muscles in your back. It also aids in preventing further injuries and pain in the lower part of your return. It also implements on your abs, cores, muscles in your pelvic area, and back muscles.
To engage in this exercise, you:
- Lay on your back, and you can do this on a mat or the floor.
- Place your knees towards your torso while your body is placed like you are sited on a stool.
- Intensively stretch out your arms to your sides while your palms are directed towards the floor.
- Joining your hands together with your knees, gradually roll your knees to your right angle and maintain the position for fifteen to twenty seconds.
- Return to your original position while you repeat the procedure on your left angle and hold on it for fifteen to twenty seconds.
- Repeat these steps five to ten times on both sides.
Cat-cow stretch
This is an essential exercise which not only makes you flexible but also provides you with a strengthened core and abs. It implements on your back and prevents it from incurring injuries.
To engage in this exercise, you:
- Lay on your hand and your knees while keeping your knees apart from each other. This is the first position.
- Arch your backside while pushing your belly button directly towards the spine, which your head is facing forwards. This is known to be the cat part of this exercise.
- Maintain this position for five to ten seconds. You likely begin to experience a slight stretch in your back region.
- Return to your beginning position.
- Lift your head while letting your pelvis drop forward, gently twisting your back towards the ground. This is known to be the cow part of this exercise.
- Maintain this position for five to ten seconds and then return to the beginning position.
- Repeat this procedure for fifteen to twenty times.
This exercise can also be done efficiently when you sit on a stool with your feet directly against the floor while your hands are placed against your knees. This makes it easy to perform these stretches even while you at work.
Pelvic tilt
This is a straightforward and efficient exercise which is aimed at tightening your back muscles and making them flexible enough to perform numerous activities. It is also aimed at reducing your chances of sustaining an injury to your backside.
To engage in this exercise, you:
- Lay on your back, either on a mat or on the floor.
- Bend your knees with your feet directly against the floor and both your arms by the sides.
- Your lower back would not be directly flat on the ground because of the form of your spine.
- Gradually arch your back and pull your abdomen forward thereby equalizing your abs.
- Maintain this position for five to ten seconds, and then you rest.
- Pull your pelvis upwards while maintaining a tightened abs and glutes. As a result of this, you back begin to flatten in proportion to the floor.
- Maintain this position for five to ten seconds, and then you rest.
- Begin gradually with ten to fifteen repetitions, and then you can intensify it to twenty to thirty repetitions.
Seat forward bend
Having tightened hamstrings are known to be severe contributors to back injuries and pain. There are however exercises which are aimed at relaxing the muscles of the hamstring. This particular exercise is aimed at relieving your hamstring of its stiffness and tightness.
To engage in this exercise, you:
- Sit on the ground or a mat with your legs set directly at your front.
- Tie your towel at the ending of your feet
- Gradually lean in with your hips while placing your belly downwards towards your thighs.
- Maintain a straight back while grasping your towel to aid in enclosing your torso to your legs.
- Strengthen your body until you experience a few tension in your legs and back.
- Maintain this position for thirty seconds, and then you rest for thirty seconds.
- Repeat this procedure three times.
You can intensify or reduce the intensity of this workout by grasping your towel farther or nearer to your feet. Once you get flexible, you can begin to heighten the period you hold your stretch or reduce the resting period between your times.
Flexion rotation
This is an exercise which aims at stretching your glutes and your back. This is an essential exercise when it comes to maintaining a healthy body.
To engage in this exercise, you:
- Lay on your right side with your legs straightened.
- Bend your leg while holding your foot at the back of your knee.
- Hold your left knee using your other arm.
- Position your left hand at the back of your neck.
- Gradually move your upper body by putting your left shoulder towards the floor. You might start to experience an acute stretch in the lower section of your back.
- Repeat this procedure ten times, while holding a particular stretch for one to three seconds after which you move away from the rotation.
- Repeat this procedure one to six times on your other side.
Supported bridge
You can make use of a cushion to perform this exercise. It entails that you compress your back through an aided elevation.
To engage in this exercise, you:
- Keep your knees bed while your feet are directly against the floor.
- Raise your hips and then place a cushion below them.
- Rest your body totally into the ground and the cushion.
- Maintain this position for thirty to sixty seconds.
- Repeat this procedure for three to five times while having thirty to sixty seconds resting intervals.
You can also intensify your exercise by elongating your legs from its original bend posture.
Belly flops
This is an exercise which is very similar to bridges. It entails the use of your towel to compress your back using an aided elevation.
To engage in this exercise, you:
- Roll your towel in a lengthwise manner and then place it right at your front.
- Lay downwards above your towel in such a way that your hips bones are directly against it.
- Rest your body totally and tilt your head to your side.
- Maintain this position for one to two minutes.
- Repeat this procedure one to three times while observing thirty to sixty seconds of break.
Conclusion
Having a lower back which is easily susceptible to injury is a prevalent condition in men and women. However, only a few individuals are aware of remedies which can reduce their chances of developing back injuries.
There are numerous methods of sustaining your back strength and preventing damage from occurring, of which exercises are included. Activities to engage in top prevent injury include belly flops, supported bridge, pelvic tilt, and trunk rotation.
