Top underrated exercises that are crucial to cure back pain
According to the World Health Organization, Back pain is not just common, it is the single leading cause of disability worldwide. Back pain makes it difficult for you to enjoy life or do things that you love, the activities can be anything: a morning walk, dancing or some other activity. But here is one good news: Back pain does not have to be with you for a lifetime. Research constantly shares the importance of exercise in back health and pain management.
But, fitness sometimes can feel like a burden because of all those complex routines and fancy equipment of the gym. What if I told you that some of the most effective exercises for back pain are often the simplest and most underrated? Feeling surprised? It is true and this blog truly focuses on all those activities that are always overlooked but are always powerful when it comes to your back health. We will also look out for those exercises which you can easily add up in your routine, no matter your fitness level or your access to a gym.
Top 4 most underrated exercises that are important to cure the back pain
Given below we have talked about four most underrated exercises which you can do to cure your back pain:
1. Bird-Dog
Bird-Dog exercise is very effective when it comes to back pain because it targets your core and stabilizes your core in a controlled manner. When your spine is stable like a pole, then the muscles which are alongside your spine also known as erector spinae start working to keep this pole-like spine upright and aligned. After this, your core muscles including your rectus abdominis and obliques start giving additional support and prevent any other kind of unwanted twisting or bending of the spine.
All of these benefits are dependent upon you performing the Bird-Dog exercise correctly. You can do this exercise in following ways:
- Firstly, sit in a dog pose and engage your core by drawing your belly button towards your spine.
- After that, slowly extend one arm forward and the opposite leg straight back, which will keep your back flat and neck long.
- Hold for a few seconds and focus on maintaining a neutral spine.
- Then, slowly return to the starting position and repeat the same with the other arm and leg.
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Glute Bridges
Having strong glutes are very important for your lower back because they keep your spine in a good position and easily take all sorts of pressure off from your back muscles. If your glutes are weak then there is a chance that your back muscles will have to work a little extra to keep you standing tall so that you can move smoothly. And, this extra work always became the leading cause of aches and pains in your back.
Now, you might be thinking what is the solution for it? Glutes bridges are a great way through which you can target all the important muscles of your back. You can do this exercise by firstly lifting your hips off the ground, then squeeze your glutes at the top, after this do this exercise several times for stronger glutes. Because stronger glutes means better posture and less strain on your lower back which helps you avoid pain and move with ease.
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Dead Bugs
The dead bugs exercise is simple yet an effective way to strengthen your core muscles. When we talk about core muscles, they are not just your abs but are a group of muscles which keeps your body straight and stable. You can do dead-bugs by:
- Firstly, lie on your back and slowly move your arms and legs in a controlled way.
- By doing this you will see your core muscles working hard to keep your spine pressed into the ground and your body in a straight line.
With time all of this strengthens your core and starts overall stability of your body and also helps you maintain a good posture. If you have stronger core muscles then you will also see it taking off pressure from your spine and if your core is weak then there is a chance that your spine will rely on its own bones and ligaments for support which will automatically lead to pain and injury.
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Face Pulls
Face pulls is a sort of exercise that targets your muscles in the back of your shoulders and these muscles hold your shoulder blade in place and contributes to a good posture for your upper back and neck. You can do this exercise by pulling the weight towards your face and keeping your elbows out and after that you will see face pulls strengthen your muscles and improve your posture and stability.
Conclusion
From this blog we hope that you have understood that for curing your back pain it is not important for you to join some fancy gym or push harder. All you have to do is follow these above exercises and you will see your body becoming more stable and your back pain vanishing away itself.