Over 16 million Americans experience chronic back pain that prevents them from getting the most out of life.
Back pain can affect anyone, no matter what their lifestyle is like. It’s often caused by injuries, though many people experience it from poor habits, such as bad posture.
Because of this, it’s essential to treat your body like a temple, and one way to do so is by performing a few movement exercises daily. Not only can you ease back pain, but you can also regain mobility and improve your quality of life.
Read on to learn about three movement exercises to reduce back pain.
1. Spinal Twist
The spinal twist is one of the best exercises for lower back pain and is simple for beginners.
To do the spinal twist, you must sit on the floor with your legs extended to your front. Place your left foot on the outside of your right thigh. Your left knee should be directly over your right leg.
You must then place your right elbow outside your left knee. From there, place your left arm on the floor to stabilize yourself, then you can twist toward the left.
Do the same thing on the other side to get a balanced stretch.
2. Piriformis Stretch
When people struggle with lower back pain, they often overlook the piriformis muscle deep within the glutes. When tight, this muscle can apply pressure to the sciatic nerve, causing back pain whenever one moves.
To perform a simple piriformis stretch, lie flat on your back with both knees bent. Bring your left knee over the other leg and place your left calf near your right knee.
Put your left arm through the hole between your legs, grab your right thigh, and pull both legs toward you. When you feel a stretch in your left glute, hold this pose for at least 30 seconds, then do the opposite side.
3. Sphinx Stretch
The sphinx stretch is another easy aerobic exercise that’ll reduce back pain, and it’ll help increase flexibility.
You can do the sphinx stretch by lying face-down on the floor. Place your arms to the side, like you would for a pushup, then raise yourself while pressing your pelvis onto the floor. Your thighs should connect with the floor during the entire movement.
Try not to overextend your upper body when performing this stretch. You’ll want to get comfortable and hold it for about 30 seconds. Doing this and the other stretches will help you ease back pain until you see a local chiropractor.
Experiment with These Movement Exercises
No matter what kind of lower back pain you experience, try these movement exercises to see if you feel better. Keep in mind that you should only hold these poses for 30 seconds. This will prevent you from injuring yourself.
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