If you experience mild back pain, or are prone to feeling tension in your lower back muscles or spinal column, vertebrae and joints, a regular exercise routine can help you strengthen your back and prevent the pain from returning. Depending on your specific back injury, a spine specialist in Chennai may recommend a specific back exercise to target the affected area. Together with your doctor, you can decide on what back exercises you can implement into your work out routine.
A great way to relieve tension in your back muscles and create flexibility is by stretching. Regularly stretching the muscles, ligaments and tendons in your back builds strength and can prevent injury and pain. Chronic back pain sufferers may find that a daily stretching routine will significantly reduce the amount of pain and can make it stop altogether.
Make sure to stretch all the muscle groups that are associated with your back. The muscles in your buttocks, or gluteus muscles, are important in spinal health because they support the flexibility of your pelvis and hips. A great stretching exercise that targets the gluteus muscles can be done a chair while sitting straight with your bottom a few inches forward and your feet flat on the floor. Squeeze the gluteus muscles together and hold for several minutes. You can do this exercise anytime you are sitting in a straight-backed chair.
The piriformis muscle can irritate the sciatic nerve and cause pain in your lower back. An exercise to stretch the piriformis involves lying flat on your back, flexing your right knee and grasping it with your left hand and pulling it toward your left shoulder. You can then grasp your ankle with your right hand and pull it outwards. Then repeat this exercise with the opposite knee, pulling it towards your right shoulder.
Another stretching exercise for the lower back strengthens the Psoas Major muscle. Kneel with one knee on the floor, the other knee bent and the foot flat on the floor. Lean forward and tighten your hip and gluteus muscles. You will feel a stretch in the front of your hip. Hold for 30 seconds and repeat with the opposite leg.
Your hamstrings are important in supporting the weight of your body and giving you correct posture. To stretch these muscles, stand in front of a chair or a bench. Place one foot on the chair, while keeping your torso on the elevated leg and slowly back the other leg away until your feel the tension in your hamstring. Hold this position for 30 seconds, and then repeat with the other leg elevated.
Be sure to consult with your spine doctor before starting any back or lumbar stretching exercises. These exercises should only be done after seeking professional medical advice.
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