Outside of the common cold, more Americans head to their local clinic with problematic back pain than for any other health condition. In fact, back pain affects between 80 and 90 percent of people at some point in their lives.
The issue with back pain is that we do so much to make the condition worse. We sit on our butts too often. We have poor posture. We’re always hunched over on our phones. All of these things can contribute to back problems, but the good news is we can fight back. One of the best ways to combat back pain is through regular exercise and strength training. Here’s a quick look at three exercises you can preform to help prevent and counter back pain.
Blast Away Back Pain
Here are three exercises you can do in the comfort of your home to help prevent back pain.
1. Supermans – For this exercise, you’ll start by lying on your stomach with your arms positioned directly in front of you. When you’re ready, lift your arms and your legs off the ground as if you are flying through the air like Superman. Hold the position for 5-10 seconds, then relax. Repeat this process until you’ve completed 10-20 Superman exercises. This is helpful for people suffering from low back pain.
2. Knee Hugs – Once you’re done with Supermans, roll over on your back for the next exercise. For this one, lie on your back with both your legs straight ahead of you. Bring one knee up to your chest and hug it for 10 seconds. You’ll naturally notice that the small of your back will be pressed into the floor. This will help strengthen your back muscles and keep it loose. Repeat the exercise five times with each leg.
3. Bridges – For the last exercise, remain lying on the ground on your back. Instead of placing your feet straight forward, bend your knees and position your feet flat on the ground near your buttock. When ready, thrust your pelvis forward, creating a diagonally straight line from your knees down to your shoulder blades. Hold this position for 10 seconds, then bring your butt back to the ground. Repeat this exercise 5-10 times. When done correctly, you’ll feel this exercise strengthening and loosening your upper back.
Thomas Cohn, MD
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