6 Overlooked Physical Exercises to Strengthen your Lower Back

Acute low back pain is one of the common reasons for adults and seniors to visit a physician's clinic. Understanding the cause of back pain can help manage its treatment. Otherwise, it hampers the quality of the life of an individual.

Nowadays, discomfort in the low back is considered a big burden on a global level. The challenge is to ensure that patients get the right care at the right time. One of the most popular tools i.e. being used widely is the back support belt. People already vouch for this awesome gadget that eases the pain and heals the low back.

Especially for older adults, the exercises are pretty beneficial that help in improving immunity, fitness, and flexibility. Those who experience back pain daily and cannot stand for longer should give these exercises a try and see the difference in their health and wellness:

1. Cat Camel

Place your hands on the floor under your shoulders, knees, and hips. Now, slowly round your back up towards the ceiling, wait for a few seconds, and slowly push your shoulders away from your ears, relax your back and then return to the starting position. Repeat this exercise multiple times.

2. Bird Dog

Get down with your hands on the floor. Be sure to keep your head in line with the spine and lift your right arm forward and your left leg straight behind you until both are parallel to the floor. Now, return to the starting position and repeat this exercise with the right leg and left arm.

Make sure to keep your abdominal muscles tight and back flat throughout the exercise.

3. Twisting Posture

You need to use a chair for this exercise. Side on the side and twist your spine roughly at 90 degrees. This posture also provides relief from constipation apart from easing your back pain. Open your chest wide, hold your chair tight and try to turn as much as you can.

Now, sit on the other side of the chair and twist your spine from the pelvic area again.

4. Rotation Stretch

Bend down your knees and lie on your back. Keep your shoulders flat on the floor and your knees as you guide them roll to your body’s right side. Wait for a few seconds and then return your knees to the starting position.

Now slowly roll your knees to the left side of the body and then pause to return to the starting position.

5. Calf Rest

Back pain can be eased down by providing some rest to your calves. Lie down on the floor with calves on the chair. Separate your knees and stay in the position for a while. You can also lie down on the bed and place your calves on a set of pillows.

Let your one leg bend down at a time and by getting on the side. Repeat this exercise and keep your calves at rest.

6. Supine Bridge

Lie on your back with arms on the floor at your sides, your feet on the floor, and your legs bent at the knees. Now, tighten your abdomen a little and slowly fit your hips off the floor while keeping the back straight.

Now, lower your butt and hips back to the floor smoothly.

These physical exercises are meant to help you get fast relief from your back pain so be mindful when you’re moving. If you feel mild pain, work your way to the starting movements. Remember to keep your back straight and monitor your body posture to get the maximum results from exercising.

Nevertheless, if you struggle with exercising, it is a wise idea to invest in a back support belt that helps you abolish your pain daily if you wear it regularly.