Most adults experience lower back pain at some point in their lives, mainly due to stress, poor lifting techniques, improper twisting, and bad posture. The festive season can often make things worse for your back. But don’t worry – here are some simple tips from a chiropractor to keep your back healthy during the holidays. You can do these easy exercises at home without any special equipment.
First things first, to get the best results from these exercises, wear comfortable clothes and shoes with good support. Make sure you have enough space to move around safely and use a cushion or mat for floor exercises. Also, it’s wise to check with your doctor before starting any new exercise routine to make sure it’s safe for you.
Let’s go through four effective exercises to help relieve lower back pain. Start with a few repetitions of each and remember to listen to your body to avoid overdoing it.
### 1. Knee Rolls
This exercise improves spinal motion with gentle stretches. Lie on your back with your shoulders against the ground and a small rolled-up towel under your neck for support. Bend your knees so your feet are flat on the floor. Gently roll your knees to one side and stay in that position for a few seconds. Return to the starting position, then roll to the other side.
### 2. Back Extension
This exercise counteracts the effects of a hunched posture. Lie on your stomach and prop yourself up on your elbows with your neck extended and shoulders back. Gently push up with your hands to extend your back. Hold for five to ten seconds, making sure not to overextend.
### 3. Deep Abdominal Strengthening
This strengthens the muscles that support your spine. Lie on your back with your knees bent and feet aligned with your hips. Tuck your chin in, tighten your abdominal muscles, and take steady breaths. Avoid tightening other muscles during the exercise.
### 4. Pelvic Tilts
These work well with the abdominal strengthening exercise. Still lying on your back, imagine pushing your belly button down into the floor. Your lower back will press into the floor creating a rocking motion. Repeat this as many times as the abdominal exercise.
Walking before these exercises can be very helpful. A short, comfortable walk with arm swings will loosen up your muscles and improve your mood.
Gentle movements are crucial to easing the stiffness, tension, and soreness that comes with lower back pain. These exercises aim to relax and strengthen your muscles, leading to better flexibility and spinal alignment.
Always pay attention to how your body feels while doing these exercises. Stop immediately if you feel pain and retract to a position that feels comfortable. Adjust your form as needed to ensure you’re doing the exercises correctly.