Back pain is one of the most common complaints among American adults these days. In fact, doctors estimate that a whopping 80 percent of adults will experience back pain at some point in their lives.
If you want to prevent back pain, it’s important to make sure the muscles in your back and around your spine are strong and mobile. Not sure how to do this? Keep reading.
Explained below are four easy spine exercises that will help you avoid back injuries. You can do these exercises anytime, anywhere!
Why are Spine Exercises so Important?
These days, most people spend the majority of their day sitting down. As a result, they place a lot of strain and pressure on their spine. They also weaken the muscles surrounding their spine and increase their injury risk.
Unless you want to end up in the office of a neurosurgeon or back pain specialist, you need to take the health and strength of your spine seriously.
Spinal exercises can also help you recover from existing injuries without turning to dangerous, potentially habit-forming painkillers. The more you move around and work on your mobility, the easier it will be for your body to heal itself.
Four Essential Spine Exercises
These exercises are easy to do but are highly effective. Give them a try today.
1. Lying Figure Four Stretch
This exercise helps you stretch your piriformis muscle, which is located near your hip and glute area. A tight piriformis muscle often contributes to low back pain.
To do this exercise, lie on the floor with your knees bent. Lift your right leg and cross your right ankle over your left knee. Then, clasp your hands behind your left knee and pull your legs in toward your chest.
2. Floor Bridge
This helps strengthen the hamstrings, glutes, and lower back.
Lie flat on the floor with your knees bent and feet hip-distance apart. Press into the floor with your feet, squeeze your glutes, engage your core, and lift your hips toward the ceiling.
3. Single Leg Stretch
This exercise helps strengthen your abdominals to support your spine.
Lie on your back, engage your abs, lift your head and shoulders off the floor, and pull your knees in toward your chest.
Hold onto your right knee, then extend your left leg straight out in front of you, keeping your lower back pressed into the floor. Hold for a second, then switch legs.
4. Box Squats
This is a variation of a traditional squat that is great for people with back pain. Start by sitting up straight on a chair, box, or bench.
Position your feet flat on the floor, hip distance apart, and stand up from your seated position with your back straight and core engaged. Then, lower yourself back down.
Looking for More Fitness Tips?
These four spine exercises are great options for avoiding back pain and maintaining your health as you get older.
Are you looking for more health and fitness advice? If so, then you ought to check out the health section of our site today.
It’s full of helpful fitness and lifestyle tips that will help you stay strong, healthy, and injury-free.