Posted on May 31, 2017

5 simple exercises to help ease lower back pain

fitness

20170510_203744

From a young enough age,  I accepted that chronic back pain will always be an issue for me.  I first became accustomed to lower back pain around the time when I started menstruating and it has since then became such a normal part of my life. I have now gotten into the habit of practising my own stretches and exercises at home to ease up any tension whenever I feel a bit crampy.

Of course, I am no fitness expert (please see disclaimer below). Being a regular gym goer and attending fitness classes has helped me pin down which exercises work best for my back pain so here are some of the simple exercises that I do at home whenever my back starts to act up:

Cobra stretch

20170510_203602

Directions:

  1. Lie flat on the floor with your tummy facing down and both legs extended.
  2. Tuck your hands and elbows at the side of your body and the push your torso upwards while taking in deep breaths.
  3. Ensure your hands are placed directly under your shoulders and only arch your back as much as it’s comfortable.
  4. Hold for about 15 seconds or more and then slowly lower yourself back down while exhaling.

Bird dog stretch

20170510_203454

Directions:

  1. Position yourself on your hands and knees while keeping the spine neutral (no arch).
  2. Extend one leg back and the opposite arm straight ahead.
  3. Hold for about 10 second, or as long as comfortable.
  4. Repeat five or six times on each side.

Floor knee-to-chest 

20170510_203650

Directions:

  1. Lie flat on your back with your legs straight.
  2. Using both hands, pull one knee up towards your chest while keeping the other foot flat on the ground.
  3. Hold your knee firmly against your chest and keep your lower back pressed to the floor.
  4. Hold for about 15 seconds and then repeat with the opposite leg.

Floor bridge

20170510_203632

Directions:

  1. Lie flat on your back with your knees bent and your arms by your side.
  2. Slowly raise your hips off the floor keeping your feet flat and contracting your glutes as you go.
  3. Hold for 5 to 10 seconds and then slowly release.
  4. Repeat about 10 times or more.

Wall plank (yoga pose)

20170510_205039

Directions:

  1. Start standing facing a wall.
  2. Reach the wall with your straightened hands and slowly bending them forward and downwards.
  3. Lengthen your spine as much as possible and if you feel any pain, slightly bend your knees.
  4. Maintain this pose for about 30 seconds while breathing deeply.

Twitter   Facebook   Instagram

Disclaimer: This is not a substitute for professional medical advice, I am simply sharing some of the exercises that I tend to find helpful for myself. Always seek advice from a health professional or physician before trying any exercise at home because no two people are the same, if it works for me that doesn’t necessarily mean that it will work for you!

Related Posts

  • 10000
      I’m often complimented on how toned my legs are. If it’s not ‘your legs have a lovely shape,’ it’s ‘oh my God, they’re so toned.’  Either way, they do get attention – more attention than my "booty gains" ever will! Although I’ve always had good muscle tone in my…
  • 10000
    Finding the motivation to get up and get moving doesn’t come naturally to everyone. Thankfully, I am a morning person who also happens to like Mondays. I know, I know, I sound like the devil right now! But I promise you, Mondays and early mornings really aren’t that bad! However,…
  • 10000
    I often get asked how I find the motivation to get up at 6 o’clock in the morning, get into my workout gear, drive all the way to the gym for a morning session, and then carry on with the rest of my working day. Now putting aside the fact…
  • 37
    Being a regular gym goer means I come across a wide range of people who share the same passion for health & fitness as I do.  I bump into a few once every blue moon.  While others have me questioning whether or not they live there. Since I go at…
    Tags: gym, people, fitness, health, goer

You Might Also Like

No Comments

Leave a Reply

Back to top
%d bloggers like this: