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

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.