10 Exercises to Prevent Low Back Pain

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Top 10 Best Exercises to Relieve Lower Back Pain

Latest research says that exercise also increases blood flow to the lower back area, which may reduce stiffness and speed up the healing process.

Here are 10 exercises that strengthen the lower back and may help people manage lower back pain.

1.Deep Abdominal Strengthening

A very important muscle to strengthen is the transverse abdominis, which provides a great deal of support for the lower back. In many people this muscle is extremely weak and this can lead to lower back pain. A very gentle and safe way to strengthen this muscle is shown below. To carry out this exercise lie on your back, place a small cushion under your head, and bend your knees. Your feet should be hip distance apart and placed on the floor. Keep your upper body relaxed and your chin gently tucked in. Take a deep breath in, and as you breathe out focus on drawing your belly button in towards your spine.

Hold this gentle contraction for 5 to 10 seconds. As you breathe out relax your tummy muscles. This is a slow, gentle tightening so aim to use less than 25% of your maximum strength. Repeat five times.

2.Bridges

Bridges work a person’s gluteus maximus, which is the large muscle of the buttocks. People engage this muscle when they move their hips, particularly when they bend into a squat.

The gluteus maximus is one of the most important muscles in the body, and keeping it strong can help support the lower back.

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