Exercises to Ward Off Lower Back Pains

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Exercises to Ward Off Lower Back Pains

The lower back must be strengthened and flexibility well-maintained if you hope to ward off the pains that strike the lower back after long hours of work. Sitting up at the desk engages many different muscles that hold the body balanced. From the glutes and the quads to the hips and the muscles of the lumbar region, all aspects must be addressed to avoid pains and aches.

If you are tired of pains, patches, belts and medications, maybe you will be open to the most effective remedy of them all, more exercise. Following are some of the most effective exercises to keep you safe from back pains. How To Reduce Irritation Fast?


Here’s one that builds solid core and powerful upper body strength. Position yourself as you would for a regular pushup. But instead rest on your elbows with your forearms out in front. Keep the body completely straight from your neck and shoulders through your torso and legs to your ankles. Hold those glutes and core solid for a full minute.

Then roll to your side and repeat the exercise on one elbow, keeping the body straight for another minute. Finally, move onto your other elbow and stay straight there for another minute. Also Know How to Select the Right Sports Medicine Company

Back Extensions

At the gym, locate the back extension station and position your legs on the cushion supports. Keeping your hands behind your head, slowly lower your torso forward as far as you can comfortably go and return for a single rep. Repeat 15 reps in three sets.

Swiss Ball Pikes

This will take some balance but is really worth it once dominated. Rest your hands on the floor and your shin bones on the medicine ball. In this position you should be completely parallel to the floor. Without bending the knees of torso, begin rolling the ball toward your chest and raising your hips higher towards the ceiling. Slowly rolls the ball back out and rest on your shins once more. Do as many as you can but aim to increase your performance with each week.

Reverse Hip Raises

Find a bench and aly face down with your hips dangling off the edge. Your goals is to lift your legs and hold your body as straight as you can then slowly return to the starting position. As you raise your legs keep the glutes and core muscles tight. Try to complete 3 sets of 15 reps.

Hip Raises

On a yoga mat lie face up and extend your arms outward at the shoulder. Bring your knees closer to your buckets but not strained there. Lift the pelvis upward till your body forms a straight line from the knees down to the shoulders. Pause for 5 seconds before lowering to the start position. Try to complete 3 sets of 15.


Positions yourself prone on your mat and your arms extended from your sides palms down. You legs should also be flat on the floor. Contract your core muscles and glutes as you lift your legs, arms chest shoulders neck and head off the floor. Point the thumbs at the ceiling as you rise and hold this position for 30 sec. Relax back to the floor for 5 seconds before repeating. Click at https://staminapro.com/lower-back-pain/

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