Exercises to Strengthen Your Back and Reduce Back Pain
The cause of lower back pain can oftentimes be attributed to lack of strength in the muscles that connect to your back. For instance, your lower back connects to your quads and hamstrings. If these muscles are tight or weak then your back has to do the heavy lifting.
Luckily, there are a number of home exercises that you can do to help build up the muscles in your back. The hip bridge helps stretch out your hip flexors and stabilize and strengthen your spine. Start by lying on your back before lifting your hips to create a straight diagonal line from your knees to your shoulders. Slowly lower your hips and repeat for a set of 10.
Another exercise involves starting on all fours with your hands flat on the ground shoulder-width apart. Slowly extend your left leg backward and your right arm forward while maintaining form. Repeat on the opposite side and alternate until you have done five sets for each.
Activities to Avoid if You Have Back Pain
There are some stretches and activities that can aggravate your lower back pain. Straight leg sit-ups can put unnecessary strain on your back and cause pain to worsen. Bent leg sit-ups or partial sit-ups with acute back pain are also risky. Do your best to stay away from lifting both of your legs when you are lying on your back as well.
When working, try not to lift heavy objects above your waist if you can avoid it. Even simple stretches such as bending over to touch your toes can aggravate your back. Instead, take the time to do exercises that will help support your spine and make your back stronger.