#lower back workout

[yuvaap]

5 Simple Exercises for Lower Back Pain Relief and Strength Building

Lower back pain can be a real obstacle in your daily life, affecting everything from walking to sleeping comfortably. The good news is that there are simple exercises you can do to relieve pain and build strength in your lower back. Here are five effective exercises that can help you get started on your journey to a pain-free back.

1. Child Pose

Child pose is a gentle yoga stretch that helps to relax and stretch your thighs, glutes, and spinal extensor muscles. It's a fantastic way to release tension in your lower back, neck, and shoulders.

How to Do It:

Kneel on the floor, sitting back on your heels.

Stretch your arms forward, placing your forehead on the mat.

Hold the pose for at least 30 seconds while breathing deeply.

Precaution: If you have knee injuries, place a cushion under your knees for extra support.

2. Cat-Cow Stretch

This stretch is perfect for waking up your spine and easing tension in your shoulders, neck, and chest.

How to Do It:

Start on all fours with your wrists under your shoulders and knees under your hips.

Inhale, arching your back and looking forward (cow pose).

Exhale, rounding your back and tucking your chin to your chest (cat pose).

Repeat for 10-12 breaths.

Precaution: Move slowly to avoid straining your back. If your wrists hurt, support yourself on your fists instead of your palms.

3. Knee-to-Chest Stretch

This stretch releases tension in your hips, thighs, and glutes.

How to Do It:

Lie on your back with knees bent and feet flat on the floor.

Bring one knee to your chest, keeping the other foot on the floor.

Hold for 5-10 seconds, then switch legs.

Repeat 2-3 times for each leg.

Precaution: Keep movements gentle to avoid straining your hips.

4. Pelvic Tilt

Pelvic tilts are great for strengthening your abdominal muscles and easing lower back tightness.

How to Do It:

Lie on your back with knees bent, feet flat, and arms at your sides.

Arch your lower back and push your stomach out, holding for 5 seconds.

Pull your belly button inward to flatten your back against the floor, holding for 5 seconds.

Repeat for several rounds.

Precaution: Perform slowly and avoid jerky movements.

5. Bridge Pose

The bridge pose is excellent for strengthening your glutes and relieving lower back tension.

How to Do It:

Lie on your back with knees bent and feet flat on the floor.

Lift your hips off the ground, keeping your shoulders on the mat.

Hold the pose for 30 seconds, then slowly lower your hips back down.

Precaution: Avoid this pose if you have neck or shoulder issues. Lift only as far as comfortable.

These exercises are a great start to relieving lower back pain and building strength. For a more comprehensive guide and additional exercises, check out our detailed blog at Yuvaap.com.

Don't let lower back pain hold you back any longer. With regular practice, these exercises can help you feel stronger and more comfortable in your daily life. Visit Yuvaap to explore more about holistic health and wellness practices that can support your journey to a healthier, pain-free life.

By incorporating these stretches into your routine, you can start to alleviate pain and build strength. For more detailed instructions and additional exercises, visit our full blog on Yuvaap.com. Discover how you can achieve relief and strength through consistent, gentle practice.

[fitnessmantram]

How to Do Shoulder and Lower Back Strength Workout #shorts #backworkout .

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[fitnesflag]

[shesbackagain]

Couldn't believe there would be a time that I'd be annoyed as fuck because I can't go to the gym 🙄😩🥲

[tamagotchikgs]

i hav been so nauseous since yesterday this is my punishment for walking

[daisywords]

hate when the things I've convinced myself are just excuses turn out to be real issues after all

[andromedasummer]

exercised for the first time in like 3 fuckin months. felt good to get moving but im gonna take my dads advice and wait until ive finished my antiobiotics to do any more. i dont want to undo any progress ive made with my health. ive definitely got work to do to get back to my 30 minute every 3 days regime of 2020-2022 (i barely finished 10 minutes of low impact upper body) but my walk uphill today showed me i havent lost all my progress and that my running/walking endurance isnt going to be as much as a struggle compared to the mountain of making up the muscle mass ive lost

[ahoneesan]

finished my 5x5 on squats and bench today✨✨

...because i was doing 10lbs under my previous best after a month long break. also i barely did my rows. but still. we take it.

[fitfusionhub18]

Satisfy Your Cravings, Stay Fit! #CrunchyCreations 🥗 Dive into Delicious Recipes for a Healthy Lifestyle

For more details visit HERE

[cosmic-ships]

Imagining my f/o's being really proud of me! It wasn't just stairs this time it was stairs PLUS:

I left my best friends place but decided I wasn't going to take the bus home. I WALKED!

I started to run out of steam about a block away from my apartment lmao got home Climbed 9 flights of stairs and then chugged three bottles of water when I got into the door and laid on my kitchen floor like a starfish lmfao

[bsaka7]

crazy how watching workout videos makes you want to workout

[fitnessmantram]

Women Shoulder and Back Exercise #shorts #backexercise #shoulderworkout ...

Best Exercises for Your Body Type

[thefunctionalflow]

Endomitriosis can affect the pelvic muscles resulting in painful bowel movements and painful intercourse.

[zincbot]

first workout after top surgery had me flying high all day

[boltnutrition]

STRETCHING EXERCISES FOR OFFICE WORKERS: A SIMPLE GUIDE TO RELIEVING MUSCLE ACHE

If you are an office worker, you are probably familiar with the aches and pains that can come from sitting at a desk all day. You may also be aware of the risk of developing poor posture and muscle imbalances from sitting in the same position for long periods of time. Luckily, there are some simple stretching exercises that you can do in the office to help relieve these problems. 

By the end of this article, you will have a better understanding of the risks of being an office worker and how stretching can help relieve some of the problems associated with this. 

 1. The risks of being an office worker:

Office workers are particularly susceptible to developing poor posture and muscle imbalances as a result of sitting in the same position for long periods of time. This can cause aches and pains in the neck, shoulders, wrists, and back, as well as leading to the development of more serious conditions such as carpal tunnel syndrome.

 As the spine compensates for the lack of movement, it can lead to the formation of abnormal curves in the spine, which can cause strain on the surrounding muscles, ligaments, and tendons.

In addition to physical discomfort, office workers are also at risk of developing psychological issues such as stress, anxiety, and depression. Sitting for too long can lead to sedentary behavior, resulting in a lack of motivation and energy.

As these issues can often be linked to physical issues, it is important to tackle them head-on by taking proactive steps to prevent them from worsening.

2. The benefits of stretching exercises for office workers:

Stretching exercises can be a simple and effective way to maintain a healthy body and mind when working in an office environment. In particular, stretching exercises that target the neck, shoulders, wrists, and back can help to reduce the tension in these areas and improve posture. In addition, regular stretching can also help to reduce muscle imbalances by increasing flexibility and range of motion.

In terms of psychological benefits, stretching can help to improve focus and concentration, while also boosting energy levels. Regular stretching can also help to reduce stress, anxiety, and depression, leading to an overall improvement in mood.

Finally, stretching can also help to combat the negative effects of sedentary behavior by encouraging movement and circulation.

3. How to get started with a stretching routine:

If you are new to stretching, the first step is to find a comfortable place to do the exercises. It is best to perform the stretches when you are in a seated position, but you can also do them standing or lying down if needed.

When selecting a spot in your office, make sure it is free from distractions and clutter. Once you have chosen your spot, it is important to set aside some time in your day to dedicate to stretching.

To get the best results, it is recommended to do the exercises 5-10 minutes before you start work and again 5-10 minutes before you finish work. This will ensure that your body and mind are prepared for an efficient day of work.

4. How to make sure you are doing the exercises correctly:

Although stretching exercises are generally safe when performed correctly, improper technique can lead to further pain and injury. This is why it is important to familiarize yourself with proper stretching form.

Start by learning basic exercises such as neck and shoulder rolls and trunk twists, then gradually add more advanced stretches as you become more familiar with them.

When performing each exercise, make sure you move slowly and breathe deeply. Be mindful of any sensations that arise in your body, such as tightness or discomfort. If you experience any sharp pains, stop the exercise immediately and adjust your position.

Finally, make sure you hold each stretch for at least 30 seconds to get the full benefit.

5. What to do if you experience pain when stretching:

If you experience any sharp or sudden pains when performing a stretching exercise, it is important to stop the exercise immediately. In some cases, the pain may be caused by tightness in the area being stretched, and can be relieved with a more gentle stretch.

If the pain persists, it may be a sign of a more serious injury and you should consult a doctor as soon as possible. It is also important to be mindful of any chronic pain that you may have.

If you experience chronic pain in any particular area, it is best to avoid stretching in that area until you have consulted a doctor to ensure that it is safe to do so. This will aid in lowering the possibility of further harm.

6. When to see a doctor about your symptoms:

If you experience any sharp, sudden, or chronic pain when stretching, it is important to see a doctor as soon as possible. They will be able to assess your condition and suggest an appropriate course of treatment.

It is also a good idea to consult a doctor before starting any stretching routine, as they can offer advice on exercises that are right for you.

Conclusion:

Stretching exercises can be a great way to reduce the pain and discomfort associated with being an office worker. They can help to improve posture, reduce muscle imbalances, and boost energy levels.

Stretching can also have psychological benefits such as reducing stress, anxiety, and depression. When getting started with stretching, it is important to familiarize yourself with proper technique and to be aware of any pain or discomfort that you may experience.

If you experience any sharp pains or chronic discomfort, make sure to consult a doctor as soon as possible. With regular stretching, you can enjoy the benefits of improved physical and mental health.

[mvncesa]

my favorite part about working out in the mornings is my entire back cracking/popping at random times throughout it