As businesses reopen across Houston, people have been gradually easing back into their regular work routine.
However, months of remote working have resulted in many people developing a sedentary lifestyle.
If you’re still struggling to undo the damage caused by the reduced physical movement you experienced and the little to no exercise you were able to do during the lockdown, you’re not alone. According to research, the large majority of employees experienced some form of musculoskeletal pain while in lockdown.
We’ve rounded up three simple and effective exercises to help you combat lower back pain and regain optimal mobility, strength, and flexibility.
1. Partial Crunches
As one of the most effective exercises for lower back pain, partial crunches strengthen the back muscles and reduce inflammation, stiffness, soreness, and aches.
The classic core-strengthening workout will go a long way in helping you gain long-term relief from mild to chronic back pain.
Pick a firm yet comfortable surface to begin the workout. Lie back and bend your knees while keeping your feet flat on the floor. Position your hands beneath your head and gradually raise your upper body from the floor. Keep your stomach muscles tight as you do this. Hold for a few seconds and lower your upper body back onto the ground.
Take special care to ensure your feet are against the floor at all times.
In addition, your lower back should make adequate contact with the floor and be properly lifted during each cycle.
2. Glute Bridges
Weakness in these muscles is a common cause of lower back pain. Glute bridges play a foundational role in activating and strengthening the gluteus muscles.
Lie on the ground with your back against the floor and your feet touching the ground. Your knees will be bent. With your hands by your side, lift your buttocks off the floor. Your feet should be firmly against the ground at all times.
Hold for eight seconds and gradually bring your buttocks back to the ground.
Take a few seconds to rest and repeat.
3. Knee-to-Chest Stretch
Relieve tension in the lower back by engaging in the knee-to-chest stretch.
Lie on your back and hold your upper body firmly against the ground. Begin the workout by using both hands to pull the right knee up towards your torso.
Hold for a second and release so your leg is back against the floor. Repeat the same motion with your right leg until it is back against the floor.
Establish a comfortable flow and repeat two to four times.
While engaging in the right lower back exercises is essential, it’s equally important to consult professionals to rule out the chances of a potential spine condition. Early diagnosis goes a long way in ensuring successful treatment.
As a leading back and spine treatment center in Houston, we offer expert diagnosis and treatment for neck and back pain.
Our spine specialists Houston and neurosurgeons perform state-of-the-art back pain surgery for lower back pain.
Call 832-522-8500 to schedule a consultation and put your health first.