3 BEST EXERCISES TO PREVENT BACK PAIN
Many people know regular exercise will improve their general health and appearance, but a few realize the positive effect of exercise on their back pain. It does not matter if you are a faintness enthusiast or a dedicated channel surfer, back pain can strike anyone, at any time, for any number of reasons. In today’s world, many people are suffering from back pain. If you don’t want to include in that group, there are some steps you can take to not only reduce your risk of back pain but also relieve any aches you currently have. These exercises you can try on your own but if you want the best results it’s better to hire a personal trainer in NYC.
Pelvic Tilt/Back Traction: This exercise is perfect for reducing back pain. It strengthens the legs and back. It also increases the flexibility in the back body. For this exercise, you need a block between the thighs. Use inner thigh and glute strength help support the back. This helps to carry the load by the surrounding muscles and the back doesn’t carry the full load. Moreover, doing Pelvic Tilt slowly helps to lengthen the back body, giving some relief to the tightened muscles.
Front to Side Plank: It is similar to push- ups; the only difference is that you have to do with your elbow bent and your weight resting on your forearms. Make sure your body is straight from top to bottom. Brace your abs as if you’re about to be punched in the gut, and hold that position for 10 seconds. Now rotate this position into a side plank, supporting yourself on your left forearm. Hold this position for 10 seconds and then return to original position and again hold for10 seconds. Repeat the sequence, this time rotating up to your left. Do two or three round similarly.
Bird Dog: Bird dog is one another way to reduce your back pain. Start the exercise with getting down on your hands and knees with your hands directly below your shoulders and knees directly below your hips. At the same time, extend your left leg behind you and your right arm front of you. Hold the position for 10 seconds and then return to original position. Repeat the exercise with your left leg and right arm. Do 6 to 12 reps total, alternating legs and arms each time.
