Prevent back pain using different remedies can also strengthen the rest of your body. Use various moves of exercises and workout, making your back stronger and set it for a good posture.
Prevent back pain aside from creating good posture; it will also build stronger support muscles for the spine. Different exercises can make your back stronger and treat symptoms that may likely develop into health conditions.
To prevent back pain, some of the exercises can act as a pain reliever and are enjoyable. At first, it will be hard to learn about, but if you are used to it, you will appreciate the wonders it will do to your body.
The idea of doing workouts to prevent back pain is essential if you want to have good posture and well-defined back. The lower or upper back of your body is necessary to train to have good posture, which you will carry out at your age.
Tilting of Pelvic
Also known as imprinting, pelvic tilt exercise may look simple, but the effect goes deep in the muscle. It is essential for back pain because it builds strength that will support your entire back, including your spine.
How to do it? First, your starting position is laying your back as natural as it is. Then make your knees bent, and your feet are staying flat on the floor. While in this position, try breathing out with lifting your pelvic gently. Afterwards, pull the navel in toward the spine, so the lower back is like imprinting into the floor. Lastly, breathe in and try to relax the muscles to get back in the neutral position of your spine.
Lifting of Chest
To straighten your back, one exercise you can do is lifting your chest. With the lifting of your chest, your core and abdominal muscles will voluntarily give way to prevent back pain.
How can you achieve the perfect chest lifting? Your starting position will be the same as pelvic lifting. Lay down your back with your spine in a neutral position, knees bent and your feet on the floor. This time your hands should be placed behind your head. Make sure that your pelvis and core muscles are engaged. Then breathe out and lift your head and chest at the same time. By doing this, it will keep your stomach from pulling flat and your pelvis in a permanent position. Lastly, lay your head back down.
Get your Spine Twisting
We mean not twist your spine, but you should do exercises that will make your spine twisting. Exercise with spine rotation can help you stretch your back muscles. It will strengthen your back as well.
So how to rotate your spine safely? The first thing to do is lay your back on the floor, knees bent, and your feet flat. Make sure your arms are stretched out the sides. Then squeeze your knees together and take the other knee to one side. This time your shoulder blades should be sticking on the floor. Then, breathe out by pulling your navel into your spine while dragging your knees back to the center. To achieve this exercise fully, you should repeat at least 3 times to each side, alternate. It will help you prevent back pain.
Prevent back pain doing some Roll Back Exercise
To prevent back pain, roll back exercises are one of the critical activities you should consider. Like chest lifting, it helps core and abdominal muscles. But what it makes excellent to your body is its focus on strengthening your spine and prevent back pain.
In achieving the rollback exercise, you will have to be in a sitting position. Your starting position should be sitting tall with your legs bent. Then your hands should be placed at the back of your thighs. Take a breathe out, which can give pressure to your whole back. It will give your back a C-shape, and you should feel it to the furthest point. While in this position, hold and breathe in and out. Make sure that you maintain your posture while doing this. Then go back to your position, straight and tall. You can repeat this up to 10 times.
Reaching your Arms and Legs while Kneeling
At some point in your exercise, you need to establish the muscles in your torso. To start doing it, ensure that your hands and knees are in kneeling position. Your hands should be under your shoulders, and your knees are aligned with your hips. Make sure your spine is in a neutral position.
Then next is lift the extended arm and leg off the ground, while keeping the navel and stabilizing for your torso. Hold this position to few seconds before bringing the hand and leg back down to starting position.
Lifting your Leg in Singles
Another trick to prevent back pain is lifting the legs by a single position. This position is done when you lack pelvic stability and core awareness. By raising a leg, your other leg is challenging the core. This exercise is good for abdominals and hip-flexors.
Your starting position is your bent knees should be parallel to your legs. Make sure your arms are relaxed at the sides while your palms are facing down, neutral in pelvis position. Then exhale and raise your one leg until knee level, meaning it should be above the hip joint and thigh, which is perpendicular to the mat. After that, inhale and return to your starting position by lowering the leg to the mat. Repeat this for five times on each leg; then, you can put down your foot on the floor.
Prevent back pain and Build Stronger Shoulders
Shoulders support our upper body during lifting of objects. So when our back hurts, one of the reasons is the weak lower back. To prevent back pain, this is another good exercise. From the start, it may be hard to do, but the importance of this exercise is to strengthen the glutes.
Your starting position is making a pelvic curl in an upright position. Then exhale and lift a leg to the tabletop position while moving your hip joint and keeping at the pelvis level. Make sure you inhale upon lowering the leg to the mat. You can repeat this for 10 times on each leg alternate. The finishing touch of your feet is placing on the mat and rolling down one after the other.
Bending to your Side
This form of exercise is a great help to prevent back pain. The importance of side bend is to strengthen your shoulders and abdominals. This exercise covers all your abdominal muscles.
How to work side bend? Your starting position is sitting sideways while your weight is on one hip. Then press the palm to support your arm into the mat with the fingers pointing away from the body. While in this position, bend your legs, placing your one foot in front of the bottom foot. Then put the rest on top of your arm along the side of the body. After that, inhale to the point that your pelvis is above the floor. When you do this, it will straighten both of your legs and will raise your arm to 90 degrees of your shoulder abduction. Then exhale as the pelvis lifts higher into a position and your arm placed on top of your head. To return, inhale to your previous position and exhale to go back to your starting position.
Extended Basic Back Exercise
Among the exercises to prevent back pain, the primary back extension is a simple yet effective exercise to strengthen the muscles of your back. It is crucial if you know you have weak muscles, and you want to control the development of the core muscles. This exercise works best with the extensors and abdominals.
How to complete the essential back extension? Your starting position should face your forehead on a small cushion. Then your arms should be by the sides with your palms pressing in against straight legs and drawing down toward flexed feet. Make sure your core muscles both upper and lower. Then inhale but keep your connection as the head and upper back will slightly lift from the mat. Make sure you hold at the top for a couple of breath cycles. To go back to your starting position, exhale from bottom to top.
Indeed, to prevent back pain, you will need to follow and perform various exercises. And these exercises can be a good help in you, but it should be done with proper guidance and a healthy meal.