Lower back pain is a highly prevalent ache that affects people regardless of gender. It is typically caused by a muscle or ligament strain, which can occur due to excessive heavy lifting, twisting awkwardly, or repeated bending. While there are over-the-counter medications and topical creams to help provide relief, these do not combat the root of the problem. The best solution for this condition is strengthening the muscles to make them more resilient in the future and less prone to injury. To help you achieve this, our personal trainers in Alderley Edge recommend the following exercises.

Knee-to-chest stretch

The knee-to-chest stretch is used to elongate the hip and lower back muscles while simultaneously reducing the pressure on spinal nerves. By doing this, you can reduce tension in the muscles and obtain relief from pain.

To do the stretch, you need to lie your back on the floor and then bend the knees while your feet lay on the ground. Then using your hands, you need to pull one knee towards your chest and hold it for five seconds. First, you need to ensure that your abdominal muscles are compressed and applying pressure on your spine. Then you should get back to the starting position before repeating the stretch with your opposite leg. To achieve significant pain relief, you need to do about two to three reps at least twice a day.

Pelvic tilts

If you undergo personal training in Alderley Edge, you may have seen this exercise as part of cool-down routines after an abs-focused workout. That is because it helps release stiff back muscles and gently stretch them out. Not only are pelvic tilts great for reducing back pain, but they also improve flexibility, so your muscles will be less likely to become strained.

To perform this exercise, you need to lie on your back with your knees bent and your feet flat on the ground. Your arms need to be on your side. Then without using your arms, gently arch your lower back and push your stomach upwards. You need to hold the position for five seconds, then relax and flatten your back while pulling your belly button towards the floor. You need to keep this position for five seconds as well before bringing your back to the ground. Depending on your pain level, you can begin with ten repetitions and slowly build it up to 30.

Bridge

The gluteus maximus is the large muscle at the buttocks, and when you move your hips, this muscle is utilized. As mentioned before, you need to strengthen your muscles to eliminate lower back pain. And because the gluteus maximus supports the lower back, you need to ensure it is strong, which can be achieved through performing the bridge regularly.

To do this exercise, you need to lie on the ground with your knees bent and your feet flat but spaced apart. Then while pressing the feet on the floor and keeping your arms on your sides, you need to raise your buttocks until your body forms a straight line with your knees. Then squeeze your buttocks while firmly keeping your shoulder on the ground and hold the position for five seconds. After which, you can lower your body to the ground and rest for a few seconds before repeating the exercise 15 times. You need to do this in three sets with a minute rest in between each for the most effective results.

The above three exercises are brilliant for supporting and strengthening your lower back muscles so that you will be capable of living your life without being constrained by pain. For more information about exercises for combatting pain, contact Alchemy Personal Training, our private gym at Alderley Edge.