6 Exercises To Relieve Back Pain In 9 Minutes - FOLLOW ALONG

Tone and Tighten2 minutes read

Exercises in nine minutes targeting lower back pain including lumbar rotation, piriformis, hamstring stretches, pelvic tilts, glute bridges, and bird dogs to strengthen and stabilize the lower back. Recommended to perform two to three times daily for stretches and one to two times for strengthening exercises.

Insights

  • Performing a series of six exercises for nine minutes daily can help alleviate lower back pain by targeting specific muscle groups such as the piriformis, hamstrings, and glutes.
  • The exercises focus on stretching and strengthening the lower back, emphasizing the importance of consistency with recommended frequencies of two to three times daily for stretches and one to two times for strengthening exercises to achieve optimal results.

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Recent questions

  • How can I alleviate lower back pain?

    By performing six exercises in nine minutes, you can alleviate lower back pain. These exercises include lumbar rotation stretches, piriformis stretches, hamstring stretches, anterior and posterior pelvic tilts, glute bridges, and bird dogs. These exercises aim to strengthen and stabilize the lower back, with stretches recommended two to three times daily and strengthening exercises recommended one to two times daily.

  • What are lumbar rotation stretches?

    Lumbar rotation stretches involve bending your knees and rotating your hips side to side for 20 seconds each. This exercise helps to stretch and relieve tension in the lower back, promoting flexibility and mobility in the lumbar region.

  • How do I perform piriformis stretches?

    To perform piriformis stretches, cross your legs and pull your knee towards your chest for 20 seconds each side. This stretch targets the piriformis muscle, which can often contribute to lower back pain when tight or inflamed. By stretching this muscle, you can help alleviate discomfort in the lower back.

  • What is the purpose of glute bridges?

    Glute bridges involve lifting your hips using your glutes and holding for three seconds before repeating. This exercise helps to strengthen the glute muscles, which play a crucial role in supporting the lower back. By strengthening the glutes, you can improve overall stability and reduce the risk of lower back pain.

  • How do anterior and posterior pelvic tilts benefit the lower back?

    Anterior and posterior pelvic tilts involve rocking your hips forward and backward for one minute. This exercise helps to improve the mobility and stability of the pelvis, which in turn can alleviate strain on the lower back. By practicing pelvic tilts, you can enhance the alignment of your spine and reduce discomfort in the lower back.

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Summary

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"Quick exercises to ease lower back pain"

  • Six exercises in nine minutes to alleviate lower back pain
  • Lumbar rotation stretches: knees bent, rotate hips side to side for 20 seconds each
  • Piriformis stretches: cross legs, pull knee towards chest for 20 seconds each side
  • Hamstring stretches: bend leg, straighten and hold for 20 seconds each side
  • Anterior and posterior pelvic tilts: rock hips forward and backward for one minute
  • Glute bridges: lift hips using glutes, hold for three seconds, repeat
  • Bird dogs: extend opposite arm and leg, hold for two seconds, alternate sides
  • Exercises aim to strengthen and stabilize lower back, recommended two to three times daily for stretches, one to two times for strengthening exercises.
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