Best exercises for preventing back pain

Recent research has revealed that regular exercise might be one of the best ways to prevent lower back pain. If you're thinking about trying it out, here are some exercises that are best for strengthening your back:

Leg workouts

Lower back pain can often come from weak or tight muscles, not only in your back but also in your legs and glutes. A stretch like the "straight leg iron cross" is great for working those parts of your body to prevent the onset of pain.

To perform this exercise, lie flat on your back with both legs straight. Then, lift one leg toward you while keeping your knee straight. From there, bring the leg in the air across your body and down toward the ground. You will feel a stretch in the muscles along the outer side of your leg and behind the knee. Take a deep breath and relax. While keeping your knee straight, bring that leg back across your body and straight up to the ceiling. 

Yoga positions

Yoga is about balance and strength, so engaging in this physical activity could do wonders for your back. Not to mention, yoga is also known to alleviate stress, another cause of back pain. Completing a stretch like child's pose can help you in all the areas and may prevent lower back pain. 

To get into that position, sit with your legs under you, resting on your heels. Be sure to keep your knees apart. Exhale as you lower your torso to your thighs, then stretch your arms out in front of you. Hold this pose for 30 to 60 seconds for optimal effectiveness.

Hip flexor stretch

Your hip flexor can become tight from prolonged sitting, a problem that many face in office environments. Stretching this part of your body may prevent chronic lower back pain.

To do this stretch, kneel so one knee is touching the floor, while the other leg is bent with the foot flat on the ground. Straighten your back while you squeeze the glute muscle over the leg with the knee on the floor. As you do that, push your hip forward. You should feel the muscle in the front of your hip stretching. In this position, it's important that you keep your back straight and do not arch it.

If you're experiencing lower back pain, you should schedule an appointment with a professional chiropractor today.

Author Dr Leo Bronston

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