Get strong
When muscles work together, our bodies perform at their best.
Injuries or back pain can often be caused by weak muscles, particularly those in the core and pelvis.
Your daily activities can be affected by low back pain. Research has shown that strengthening exercises are beneficial for low back pain.
A healthy lifestyle is key to preventing low back pain. As you age, low back pain can be reduced by reducing weight, strengthening your muscles, and avoiding risky activity.
Low back pain is the fifth most frequent reason Americans visit the doctor.
These visits account for more than 85 percent of nonspecific low-back pain. This is pain that isn’t caused by any disease or spinal abnormality.
You can get back pain that is not specific by the following:
There are some more severe causes of back pain.
These exercises are easy and require no equipment.
Strengthening your muscles can help you feel less pain and more functional. These exercises should be discussed with your doctor or therapist to ensure that they are appropriate for you.
Gluteus maximus, the large muscle in the buttocks, is known as the gluteus maximus. It is one of the most powerful muscles in the body. It is responsible for hip movement, including hip extension activities such as squats.
Back pain can be caused by weakness in the gluteus muscles. They are important stabilizers for the hip joints and lower back when you move like walking.
Gluteus maximus: Muscles working
1. Place your hips on the ground and place your feet flat on it.
2. Keep your hands at your sides and press your feet against the floor. Then, lift your buttocks up off the ground until you are in a straight line. Your shoulders should remain on the ground. For 10 to 15 seconds, hold the position.
3. Lower down.
4. Repeat the process 15 times.
5. Do 3 sets. Between each set, take a minute to rest.
Transverse abdominis refers to the muscle that wraps around your midline. It supports the spine and abdomen.
It is important to stabilize the spinal joints and prevent injury from movement.
Transverse abdominis muscles were used
1. Place your hips on the ground and place your feet flat on it.
2. Place your hands on your sides and relax.
3. Deep inhale. Breathe in and draw your belly button towards your spine. Engage your abdominal muscles, but don’t tilt your hips.
4. For 5 seconds, hold.
5. Repeat five times.
Your hip abductor muscles lift your leg off the ground and away from your body. When you stand on one leg, the hip abductor muscles support your pelvis.
These muscles can cause instability and affect mobility and balance. Instability can also lead to low back pain.
Gluteus medius: Muscles working
1. Place your lower leg on the ground and lie on one side.
2. Engage your core and draw your belly button towards your spine.
3. Lift your top leg, but don’t move the rest of you body.
4. Keep holding the position for 2 seconds. Repeat the process 10 times.
5. Continue on the opposite side. Do 3 sets for each side.
Your back extensors run along your spine. They support your spine and pelvic bones and help you arch your back.
If you feel that the exercise is making your back pain worse, discontinue it and get a second opinion. Your doctor might need to rule out other causes of back pain.
Muscles: Back, hips, hips, shoulders
1. Place your hands on your stomach and extend your arms out in front. Keep your legs straight.
2. Lift your feet and hands off the ground for approximately 6 inches or until your lower back contracts.
3. You can engage your core muscles by lifting your belly button slightly off the ground. Reach out with your hands and feet. To avoid neck strain, make sure you look at the ground during this exercise.
4. For 2 seconds, hold.
5. Return to the starting position. Repeat the process 10 times.
Supporting the spine is a key role played by the abdominal muscles. Proper hip alignment can be maintained by having strong abdominal muscles. This can improve core strength and stability.
Muscles used: transverse abdominis, rectus abdominus
1. Place your feet flat on a hard surface, and your knees bent.
2. Cross your arms over your chest.
3. Take a deep breath. As you inhale, brace yourself by pulling your belly button toward your spine.
4. Slowly raise your shoulders a few inches off the ground. To avoid pulling your neck up, keep your neck in line and not rounding.
5. Return to the starting position
6. Repeat this 10 times. Do 3 sets.
Before you start a new exercise program, consult your doctor.
Always seek medical attention if you have suffered a trauma injury, such as a fall or an accident. This will help rule out other serious conditions.
Stop if you feel your back pain getting worse from these exercises. You should only work within your limits. Too much can cause back pain and slow down the healing process.
A great way to prevent low back pain is to strengthen your lower back.
Stronger core muscles can increase stability, reduce your chance of being injured, and improve function.
It is possible to modify daily activities, such as squatting down for items picking up, to help reduce low back pain and muscle spasms.
These simple exercises don’t require any equipment and you will reap the rewards for many years.
