Why is it vital for us to do lower back pain exercises prior to having workouts? Back pain pertains to an anterior tilt of the pelvis from longer periods in a sitting position. It is difficult to perform workout routines when you are having back pains. In this lieu, you may require to relax the areas of your body that pertains to the pelvic positioning. Don’t forget to seek a doctor’s opinion if you are in a situation like this. For products that help back pains click this link here now.
1. Exercise for Thoracic Spine Mobility
In this exercise, you will need to lie down on your back. Check if your lower back lies flat on the floor. You will be asked to lift one leg up, in about 90 degrees, then carry your leg across your body on one side. While your knee is on the floor, hold it with your other hand that is at opposite sides from the knee. During this position, stretch your arms across the opposite shoulder. Repeat it with the other side of the body.
2. Quadratus Lumborum Muscle Stretch
This is an exercise that develops the muscle running down the middle of your back. Begin with laying your back on the floor and then pull your knees slowly to your chest. Do breathing exercises while you do this. Bring your lower back into a curve to be able to stretch the quadratus lumborum muscle. Repeat the procedure in two (2) to three (3) sets for twenty (20) to thirty (30) seconds. Try these other steps on back exercises through this link.
3. Psoas Stretch
The psoas is the muscle found in the obliques. Do a sitting position and place one leg at front in a 90 degree angle from the hips with a mild bending of the knee. The other leg should be found to the side, which allows a 90 degree angle to take place. Next, stretch your shoulder from the back knee and twist your body to stretch. Do it alternatively with the other leg.
4. TFL Foam Roll Action
The TFL (Tensor Fascia Latae) is a muscle found in the thigh. It is located halfway in the glutes and the front of your leg. Begin this exercise by lying on your side. Look for a tender spot on the bone of your hips and deeply sit on it. Such exercise should break up that tissue to begin relaxing the muscle. Repeat it with the other side.
5. Quads Foam Roll
The quads are seen most of the time bent and in hip flexion. During a frequent hip hinge, the quad muscles will appear to be tight. Relaxing the quad muscles will, also, result to the pelvis on returning to pelvic neutral. The exercise will begin to level back out, so that your back muscles stop from pinching. Look for the tender spot from your quad muscles and sit on it as you foam roll. The quad muscles are the rectus femoris, vastus lateralis, vastus intermedius and vastus medialis.
6. Deep Quads and Psoas Stretch
Bend your knee and put the leg at your back. Be sure to achieve a deep stretch on your quad. Upon doing this exercise, bring your body in an upright position and place your shoulders directly on top of your hips. Bring importance on a posture with tilting your pelvis, so that there will be no anterior tilt. Through this, there is a stretching out of the psoas and quads. Be sure to flex your glutes, so that there will be the best stretch on the psoas muscle and quads. Repeat the exercise on the other side of the body. Try these other back exercises on this link.
7. Diaphragmatic Breathing
Place your knees and hands on the floor. Bring your butt back to achieve a good stretch. Be sure to push the back of your butt and your hands as far away with each other. Then, bring your body into a position with knees and your hands on the floor. Press on rolling your shoulders outward to make a big space between the shoulders and the neck. Be sure to see that your back is in a straight position and breathe through your mount, while keeping the pelvis in a favorable position. Do this with an up and down motion of your waist.
8. Diaphragmatic Breathing Out to the Side
Bring your body on the floor with your knees and hands at fair level. Be sure that the pelvis is brought into a neutral position, while your back is in a straight position. Bring one arm from the floor and point the elbow from down. While your hand is at the side of your head, bring your elbow upwards and downwards to get the stretch you want. Perform this in five (5) to ten (10) reps and in three (3) to four (4) sets.