Low back pain mostly affects people between the ages of 30 and 50, but it can occur at any age. There has even been an increase in children with low back pain in recent years because of overloaded backpacks. Being overweight or stressed, having poor posture, smoking, and physical inactivity can also cause chronic back pain. I myself am a rambunctious sleeper, so I usually wake up with aches and pains.
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Exercise is an important part of treating and preventing low back pain. Remember to never think you have to work through the pain. Instead, focus on proper form and adequately warm up and cool down. These exercises can help reduce pain and symptoms over time if done correctly and daily. Anyone with low back pain should consult their physicians before starting a fitness program. Also, not all exercises are appropriate for everyone.
Cat-Camel
Start in a tabletop position with your back straight. As you exhale, push your spine upwards towards the sky and drop your abdominal muscles towards the floor. Hold this pose for 15 seconds and then arch your back and relax your head until your back is rounded. Hold this for 15 seconds and then return to the tabletop position.
Modified Curl Up
Lie on the floor on your back. Only bend one leg, while keeping the other leg straight. Place a towel or your hands underneath the small of your back. Raise your chest off the ground. Then return to the starting position and repeat this on the opposite leg.
Birddog
Start in a tabletop position with your wrists directly underneath your shoulders and knees underneath the hips. Keep your core muscles tight as you move your left leg and right arm outward until they are parallel to the floor. Do not tilt your shoulders upward and do not raise your leg higher than your hip. Slowly move your body back to the starting position and give the other side a try.
Side Bridge
Lie on your side and distribute your weight between your knees, feet, and forearms. Hold this pose for at least 10 seconds. and repeat on the opposite side.
Knee to Chest
Start with your back flat against the floor and toes pointed to the ceiling. Bend your knee gently towards your chest. You can wrap your arms around your knee or thigh and continue to pull the knee inward. Repeat this on each leg for at least 30 seconds. You should feel the stretch in your lower back and glute muscles.
