Back pain is a common ailment that affects many people in East Brunswick, New Jersey. If you have back pain, it’s crucial to maintain good posture and not strain your muscles. While there are many cures for back pain, one of the most effective is exercise. Seek medical help from an East Brunswick back pain specialist. They can also guide you on the relevant lifestyle adjustments to make. Let’s explore some exercises to help alleviate your discomfort or even cure it completely. Assuming you don’t have a pre-existing condition causing your back pain, here are some activities to try.
- Bridges
Bridges are a great way to strengthen your back and improve your posture. To do a bridge, lie flat on your back with your feet flat on the ground and your knees bent. Slowly raise your hips off the ground, contracting your glutes as you do so. Hold this position for a few seconds before lowering yourself back down. Repeat this 10-15 times.
- Lower Back Rotational Stretches
These stretches are great for relieving tension in your lower back. To do them, lie on your back with both knees bent and your feet flat on the ground. Let one knee fall to the side, keeping your other foot on the ground. Hold this position for 30 seconds before repeating on the other side.
- Supermans
Supermans are a great way to strengthen your back and improve your posture. To do a Superman, lie flat on your stomach with your arms extended in front of you. Slowly raise your head, chest, and legs off the ground, keeping your pelvis on the ground. Hold this position for a few seconds before lowering yourself back down. Repeat this 10-15 times.
- Knee-to-Chest Stretches
These stretches are great for relieving tension in your lower back. To do them, lie on your back with both knees bent and your feet flat on the ground. Bring one knee up to your chest and hug it tightly. Hold this position for 30 seconds before repeating on the other side.
- Draw-In Maneuvers
Draw-in maneuvers are great for strengthening your core and improving your posture. To do a draw-in maneuver, sit on the ground with your knees bent and your feet flat on the ground. Place your hands on your lower back and lean back slightly. Contracting your abs, slowly bring your knees in toward your chest. Hold this position for 10 seconds before slowly returning to the starting position. Repeat this 10-15 times.
- Pelvic Tilts
Pelvic tilts are great for strengthening your core and improving your posture. To do a pelvic tilt, lie on your back with your knees bent and your feet flat on the ground. Flatten your lower back against the ground and tilt your pelvis upward. Hold this position for a few seconds before returning to the starting position. Repeat this 10-15 times.
- Lying Lateral Leg Lifts
Lying lateral leg lifts are great for strengthening your hips and improving your posture. To do them, lie on your side with both legs straight. Slowly raise your top leg as high as possible without arching your back. Hold this position for a few seconds before lowering your leg back down. Repeat this 10-15 times on each side.
In conclusion, if you suffer from back pain and want a quick fix, try the exercises listed above. However, if your discomfort is due to an underlying condition or injury that requires medical attention, please consult with a physician before attempting any of these remedies.
