Lower Back Pain Archives - yourdailysportfix.com yourdailysportfix.com Sun, 21 Apr 2024 11:14:24 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png Lower Back Pain Archives - yourdailysportfix.com 32 32 3 Ways to Alleviate Lower Back Pain https://yourdailysportfix.com/3-ways-to-alleviate-lower-back-pain/ Fri, 12 Apr 2024 12:49:00 +0000 https://yourdailysportfix.com/?p=24560 Did you wake up with an unpleasant pain in your lower back or perhaps strain yourself during a tough workout? Fortunately, you don’t have to wait for that irritating pinch in your lower back to go away on its own. Here are some effective ways to alleviate your lower back pain swiftly and effectively. Glute […]

The post 3 Ways to Alleviate Lower Back Pain appeared first on yourdailysportfix.com.

]]> Did you wake up with an unpleasant pain in your lower back or perhaps strain yourself during a tough workout? Fortunately, you don’t have to wait for that irritating pinch in your lower back to go away on its own. Here are some effective ways to alleviate your lower back pain swiftly and effectively.

Glute Foam Roll

Find a foam roller and sit on it. Start by leaning onto your right side and bending your right knee, using the right leg to move you back and forth before doing the same on the left. This helps to create blood flow, which could help to relax the tissue surrounding the tender area.

Quad Foam Rolling

Here’s a technique that will help to alleviate lower back pain that affects your hip flexors and quads. By rolling on the foam roller with your quads, you’ll be able to soften the tissue and promote blood flow.

Plank

While this may be a classic core workout, planks can help you alleviate lower back pressure. This move also specializes in enhancing your stability, meaning that you won’t just alleviate pain but strengthen your lower back and core.

The post 3 Ways to Alleviate Lower Back Pain appeared first on yourdailysportfix.com.

]]> Simple Ways to Manage Back Pain https://yourdailysportfix.com/simple-ways-to-manage-back-pain/ Wed, 22 Nov 2023 16:20:00 +0000 https://yourdailysportfix.com/?p=24317 There’s no other way to put it—back pain can be a real pain in the, well, back, making it difficult to relax and perform even basic daily activities. While massages and chiropractic adjustments can help, the price tag of such treatments can add up quite quickly, and sometimes a simple fix is all it takes […]

The post Simple Ways to Manage Back Pain appeared first on yourdailysportfix.com.

]]> There’s no other way to put it—back pain can be a real pain in the, well, back, making it difficult to relax and perform even basic daily activities. While massages and chiropractic adjustments can help, the price tag of such treatments can add up quite quickly, and sometimes a simple fix is all it takes to relieve back pain so you can get on with your life. If you suffer from back pain, read on to learn more about some quick and affordable ways to get it under control. 

Choose the Right Footwear

Improper footwear is often overlooked when it comes to understanding potential causes of back pain. Styles like high heels, flats, and flip-flops may look nice, but they can also exacerbate pain by throwing your body’s musculoskeletal system out of alignment. Before you run to the chiropractor for another adjustment, make sure that your shoes promote proper alignment and provide adequate support for your arches and heels.

Maintain Proper Posture

Supportive footwear will only go so far if your posture is out of whack. Positions such as hunching, slouching, and crossing your legs can put stress on your spine and back muscles, making back pain worse over time. When sitting or standing, keep your spine in a neutral position with your shoulders back and your chin parallel to the ground. Practice back-strengthening exercises and stretches to improve spinal mobility and counter any tightness. 

Support Your Lower Back

When you need to sit for extended periods, try using a lumbar pillow or cushion to support the natural curve of your lower back. This will promote healthy spinal alignment and reduce strain on the lower vertebrae and sacrum, making sitting more comfortable and preventing existing back pain from getting worse.

The post Simple Ways to Manage Back Pain appeared first on yourdailysportfix.com.

]]> Start Your Day with These Stretches to Relieve Tension in the Morning https://yourdailysportfix.com/start-your-day-with-these-stretches-to-relieve-tension-in-the-morning/ Mon, 04 Sep 2023 08:23:00 +0000 https://yourdailysportfix.com/?p=23716 While individual needs and preferences will certainly vary, in general, morning is regarded as the best time of day for exercise. Working out upon waking has been shown to increase metabolism and provide a boost of energy that can have a positive impact on the entire rest of your day. Stretching, in particular, can also […]

The post Start Your Day with These Stretches to Relieve Tension in the Morning appeared first on yourdailysportfix.com.

]]> While individual needs and preferences will certainly vary, in general, morning is regarded as the best time of day for exercise. Working out upon waking has been shown to increase metabolism and provide a boost of energy that can have a positive impact on the entire rest of your day. Stretching, in particular, can also improve circulation and loosen stiff joints caused by lack of movement throughout the night. If you tend to wake up feeling tight, read on for some simple, yet effective stretches to help you start your day on the right foot.

Cat-Cow Stretches

Waking up with a stiff back is a common occurrence that can be a real pain in the… well, you know. Cat-cow stretches are an excellent way to release tension and wake up your spine. On a cushion or yoga mat, stand on all fours with your wrists under your shoulders and your knees under your hips. Inhale and begin to slowly arch your back, lifting your tailbone and chin. Exhale as you round your spine, tucking your chin and tailbone like a cat. Continue to flow between the poses for 5 cycles, syncing your breath with each movement.

Standing Forward Fold

To relieve a tightness in the lower back and hamstrings, stand on your mat with your feet hip-width apart. Breathe in, then slowly begin to fold forward at your hips as you exhale. Continue until you feel a mild to moderate stretching sensation in the backs of your legs, bending your knees slightly if needed. Place your hands on the floor or grab opposite elbows and relax into the stretch. Hold for 3 deep breaths, then slowly roll up to standing.

Child’s Pose

Child’s pose is another effective way to ease discomfort in the lower back, hips, and shoulders for those who prefer a gentler stretch. Using a yoga mat or folded blanket for support, kneel with your big toes touching and knees spread apart. Sit back on your heels, then reach your arms forward and lower your chest to the ground. Rest your forehead on the floor and breathe deeply, holding for 10-15 breaths.

The post Start Your Day with These Stretches to Relieve Tension in the Morning appeared first on yourdailysportfix.com.

]]> Stretches to Help You Start Your Day https://yourdailysportfix.com/stretches-to-help-you-start-your-day/ Thu, 27 Jul 2023 16:51:00 +0000 https://yourdailysportfix.com/?p=23445 Do you ever experience neck or back pain after waking up from a rough night’s sleep? If so, then some simple stretches may help you not only alleviate this pain but also provide you with an energy boost to take on the day. Here are some effective stretches to help you get an energized start […]

The post Stretches to Help You Start Your Day appeared first on yourdailysportfix.com.

]]> Do you ever experience neck or back pain after waking up from a rough night’s sleep? If so, then some simple stretches may help you not only alleviate this pain but also provide you with an energy boost to take on the day. Here are some effective stretches to help you get an energized start to the morning.

Child’s Pose

Go down on all fours and tuck your knees up into your chest. From there, sit up and reach your arms out before placing them on the floor and stretching out as far as you can. This movement will stretch out your hips, pelvis, thighs, and spine.

Cobra Stretch

Lie on your stomach and place your hands next to your chest while ensuring that your elbows remain tucked in at your sides. Push up from the ground gradually, lifting your shoulders and chest while keeping your lower body still. This deep stretch is ideal for loosening your lower back and shoulders.

Neck Rotation

For this one, you can stand or remain seated. Start by looking straight ahead and dropping your shoulders. Once relaxed, keep your chin slightly lowered as you tilt your head back as far as you can without feeling any pain. Return to your original position before doing the same on the left and right sides. This routine should help you to alleviate neck pain and increase mobility.

The post Stretches to Help You Start Your Day appeared first on yourdailysportfix.com.

]]> Strengthen Your Lower Back With These Exercises https://yourdailysportfix.com/strengthen-your-lower-back-with-these-exercises/ Wed, 26 Jul 2023 08:32:00 +0000 https://yourdailysportfix.com/?p=23397 While it may not always be noticeable, your lower back plays an active role in a wide variety of everyday physical activities. Because of how much it supports your body, developing a strong lower back is not only important to improve your physical capabilities but also protect you from back pain. Here are some effective […]

The post Strengthen Your Lower Back With These Exercises appeared first on yourdailysportfix.com.

]]> While it may not always be noticeable, your lower back plays an active role in a wide variety of everyday physical activities. Because of how much it supports your body, developing a strong lower back is not only important to improve your physical capabilities but also protect you from back pain. Here are some effective workouts to build a strong and sturdy lower back.

Glute Bridge

Lie on your back and bend your knees until your feet are flat on the floor. Without moving any other part of your body, engage your core and lift your back until it forms a straight line to your knees. Make sure to do this movement slowly and hold your position before lowering back down again. Make sure not to lift your back too high as this can cause strain.

Bird Dog

Begin by placing your hands, knees, and toes on the floor. Keep your hips as stable as possible as you extend one arm out along with the leg on the opposite side. Pause for a few seconds before returning back to your starting position. Once you’ve completed your desired number of reps, start doing the same with the other arm and leg.

The post Strengthen Your Lower Back With These Exercises appeared first on yourdailysportfix.com.

]]> 3 Stretches to Ease Lower Back Pain https://yourdailysportfix.com/3-stretches-to-ease-lower-back-pain/ Wed, 15 Mar 2023 08:25:00 +0000 https://yourdailysportfix.com/?p=22356 Lower back pain is a common issue that affects people of all ages, especially if your daily routine involves hours of sitting at a desk. Whether it’s due to poor posture, lack of exercise, or an injury, back pain can make even basic activities feel like monumental tasks. Fortunately, practicing simple stretches a few times […]

The post 3 Stretches to Ease Lower Back Pain appeared first on yourdailysportfix.com.

]]> Lower back pain is a common issue that affects people of all ages, especially if your daily routine involves hours of sitting at a desk. Whether it’s due to poor posture, lack of exercise, or an injury, back pain can make even basic activities feel like monumental tasks. Fortunately, practicing simple stretches a few times a week can help improve overall flexibility and relieve physical discomfort. Start slowly and only do what feels right for your body. With consistent practice, your back will feel better in no time. 

Cat-Cow Stretches

Get onto your hands and knees on a yoga mat or other comfortable surface. Begin by arching your back upward and lowering your head toward the ground. Inhale, then lift your gaze upward and arch your back down toward the floor. Repeat 5-10 times to loosen tight muscles and increase spinal flexibility.

Seated Spinal Twist

Sit on your mat with your legs extended out in front of you. Bend your right knee and place your foot on the floor outside of your left knee. You can also bend your left knee if it’s comfortable. With your right arm on the floor behind you for support, twist your torso to the right. Hold for 5 breaths, and repeat on the other side.

Child’s Pose

Begin by sitting on your heels on a comfortable surface. Slowly lower your forehead to the ground, either extending your arms out in front of you or relaxing them by your sides with your palms facing up. Breathe deeply and hold for at least 30 seconds. For extra support, try placing a folded blanket under your shins or behind your knees.

The post 3 Stretches to Ease Lower Back Pain appeared first on yourdailysportfix.com.

]]> The Best 3 Foam Roller Exercises for Your Back https://yourdailysportfix.com/the-best-3-foam-roller-exercises-for-your-back/ Tue, 24 Jan 2023 16:26:00 +0000 https://yourdailysportfix.com/?p=21855 Whether you have pain from sitting all day at your desk or you’ve done a strenuous workout, a stiff back can be very annoying. To help ease your back pain you just need just one tool—the foam roller. This will help massage your back like no other and give you relief from the pain you […]

The post The Best 3 Foam Roller Exercises for Your Back appeared first on yourdailysportfix.com.

]]> Whether you have pain from sitting all day at your desk or you’ve done a strenuous workout, a stiff back can be very annoying. To help ease your back pain you just need just one tool—the foam roller. This will help massage your back like no other and give you relief from the pain you are feeling. Lying on the foam roller for five minutes a day, and opening your chest can really help to reverse the effects of being hunched over your desk.

Here are three exercises you can do with the foam roller for your back.

Thoracic Spine Roll

Place the roller under your shoulder blades, with your knees bent and feet flat on the floor. Support your head with your hands and engage the abs, move the spine slowly up and down the roller whilst focusing on your breath. If you feel a point that needs more pressure, stay there for a little longer and breathe through the sensation.

Glute Roll

The glute roll can give you more range of motion and alleviate any lower back pain or tension in your hips. You want to place the roller underneath the lower back, just on top of the glutes, with the knees bent and feet flat on the floor. Move slowly up and down or side to side past the glutes, holding at points you feel more pain.

Side Roll

The side of your body also needs to be rolled over to alleviate pain in the back. Place the foam roller under the right side of your torso, placing the right elbow on the ground and the left hand on top of the roller for support. The right leg is straight and the left leg is bent with the foot on the floor. Roll up and down the torso, from the hips to under the arms.

The post The Best 3 Foam Roller Exercises for Your Back appeared first on yourdailysportfix.com.

]]> Best Yoga Poses For Relieving Lower Back Pain https://yourdailysportfix.com/best-yoga-poses-for-relieving-lower-back-pain/ Sat, 10 Apr 2021 06:26:00 +0000 https://yourdailysportfix.com/?p=17333 Yoga is a perfect low-impact workout for stretching your entire body and relieving muscle tension. That being said, some yoga exercises are certainly better than others in this regard. Check out some of the best yoga poses that can help you get rid of lower back pain. Downward Facing Dog This is a basic and […]

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]]> Yoga is a perfect low-impact workout for stretching your entire body and relieving muscle tension. That being said, some yoga exercises are certainly better than others in this regard. Check out some of the best yoga poses that can help you get rid of lower back pain.

Downward Facing Dog

This is a basic and popular yoga pose that’s great for stretching your entire body. Most importantly, downward-facing dog is good for lengthening your spine and stretching the hamstrings, which can help relieve lower back pain.

Upward-Facing Dog

Strong ab muscles will help support your back and that’s why this yoga pose is important for relieving back pain. Upward-facing dog works to stretch your lower back, but it’ll also engage your ab muscles and open up your chest.

Cat and Cow Pose

Relieve the tension and stretch out your spine with this easy and relaxing yoga pose that can help reduce back pain.

Triangle Pose

This is a bit more challenging standing pose that’s great for stretching your entire body, strengthening your back, and preventing back pain.

Supine Twist

The supine twist is an easy beginner yoga pose that’s good for lengthening and stretching your spine and back.

The post Best Yoga Poses For Relieving Lower Back Pain appeared first on yourdailysportfix.com.

]]> Best Pilates Exercises for Lower Back Pain https://yourdailysportfix.com/best-pilates-exercises-for-lower-back-pain/ Sat, 09 Jan 2021 12:13:34 +0000 https://yourdailysportfix.com/?p=15645 Lower back pain is a very common health condition nowadays, and it’s often linked to a sedentary lifestyle. Regular physical activity can help relieve or prevent lower back pain, so here are the best pilates exercises that can help you get rid of this pain, or even avoid it altogether. Plank Singles To improve posture […]

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]]> Lower back pain is a very common health condition nowadays, and it’s often linked to a sedentary lifestyle. Regular physical activity can help relieve or prevent lower back pain, so here are the best pilates exercises that can help you get rid of this pain, or even avoid it altogether.

Plank Singles

To improve posture and get rid of back pain we must have strong abdominal muscles. That’s why plank and its variations like plank singles can help engage ab muscles and relieve lower back pain.

Shoulder Bridges

This exercise is good for relieving chronic back pain because it can help engage and strengthen pelvic floor muscles that are often neglected.

Swimmers

Just like the name suggests, this is an exercise that mimics swimming moves and is great for improving posture and strengthening all your back muscles.

Single-Leg Lifts

This is a simple exercise, perfect for people suffering from severe back pain. Lie on your back and lift one leg in the air while the other one is bent and the foot is on the mat.

Side Band

This exercise is a bit more advanced because you’ll need to support your entire body with only one arm and feet. However, it’s a great way to work a variety of muscles, including abs, shoulder, and back.

The post Best Pilates Exercises for Lower Back Pain appeared first on yourdailysportfix.com.

]]> ersion="1.0" encoding="UTF-8"?> Lower Back Pain Archives - yourdailysportfix.com yourdailysportfix.com Sun, 21 Apr 2024 11:14:24 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png Lower Back Pain Archives - yourdailysportfix.com 32 32 3 Ways to Alleviate Lower Back Pain https://yourdailysportfix.com/3-ways-to-alleviate-lower-back-pain/ Fri, 12 Apr 2024 12:49:00 +0000 https://yourdailysportfix.com/?p=24560 Did you wake up with an unpleasant pain in your lower back or perhaps strain yourself during a tough workout? Fortunately, you don’t have to wait for that irritating pinch in your lower back to go away on its own. Here are some effective ways to alleviate your lower back pain swiftly and effectively. Glute […]

The post 3 Ways to Alleviate Lower Back Pain appeared first on yourdailysportfix.com.

]]> Did you wake up with an unpleasant pain in your lower back or perhaps strain yourself during a tough workout? Fortunately, you don’t have to wait for that irritating pinch in your lower back to go away on its own. Here are some effective ways to alleviate your lower back pain swiftly and effectively.

Glute Foam Roll

Find a foam roller and sit on it. Start by leaning onto your right side and bending your right knee, using the right leg to move you back and forth before doing the same on the left. This helps to create blood flow, which could help to relax the tissue surrounding the tender area.

Quad Foam Rolling

Here’s a technique that will help to alleviate lower back pain that affects your hip flexors and quads. By rolling on the foam roller with your quads, you’ll be able to soften the tissue and promote blood flow.

Plank

While this may be a classic core workout, planks can help you alleviate lower back pressure. This move also specializes in enhancing your stability, meaning that you won’t just alleviate pain but strengthen your lower back and core.

The post 3 Ways to Alleviate Lower Back Pain appeared first on yourdailysportfix.com.

]]> Simple Ways to Manage Back Pain https://yourdailysportfix.com/simple-ways-to-manage-back-pain/ Wed, 22 Nov 2023 16:20:00 +0000 https://yourdailysportfix.com/?p=24317 There’s no other way to put it—back pain can be a real pain in the, well, back, making it difficult to relax and perform even basic daily activities. While massages and chiropractic adjustments can help, the price tag of such treatments can add up quite quickly, and sometimes a simple fix is all it takes […]

The post Simple Ways to Manage Back Pain appeared first on yourdailysportfix.com.

]]> There’s no other way to put it—back pain can be a real pain in the, well, back, making it difficult to relax and perform even basic daily activities. While massages and chiropractic adjustments can help, the price tag of such treatments can add up quite quickly, and sometimes a simple fix is all it takes to relieve back pain so you can get on with your life. If you suffer from back pain, read on to learn more about some quick and affordable ways to get it under control. 

Choose the Right Footwear

Improper footwear is often overlooked when it comes to understanding potential causes of back pain. Styles like high heels, flats, and flip-flops may look nice, but they can also exacerbate pain by throwing your body’s musculoskeletal system out of alignment. Before you run to the chiropractor for another adjustment, make sure that your shoes promote proper alignment and provide adequate support for your arches and heels.

Maintain Proper Posture

Supportive footwear will only go so far if your posture is out of whack. Positions such as hunching, slouching, and crossing your legs can put stress on your spine and back muscles, making back pain worse over time. When sitting or standing, keep your spine in a neutral position with your shoulders back and your chin parallel to the ground. Practice back-strengthening exercises and stretches to improve spinal mobility and counter any tightness. 

Support Your Lower Back

When you need to sit for extended periods, try using a lumbar pillow or cushion to support the natural curve of your lower back. This will promote healthy spinal alignment and reduce strain on the lower vertebrae and sacrum, making sitting more comfortable and preventing existing back pain from getting worse.

The post Simple Ways to Manage Back Pain appeared first on yourdailysportfix.com.

]]> Start Your Day with These Stretches to Relieve Tension in the Morning https://yourdailysportfix.com/start-your-day-with-these-stretches-to-relieve-tension-in-the-morning/ Mon, 04 Sep 2023 08:23:00 +0000 https://yourdailysportfix.com/?p=23716 While individual needs and preferences will certainly vary, in general, morning is regarded as the best time of day for exercise. Working out upon waking has been shown to increase metabolism and provide a boost of energy that can have a positive impact on the entire rest of your day. Stretching, in particular, can also […]

The post Start Your Day with These Stretches to Relieve Tension in the Morning appeared first on yourdailysportfix.com.

]]> While individual needs and preferences will certainly vary, in general, morning is regarded as the best time of day for exercise. Working out upon waking has been shown to increase metabolism and provide a boost of energy that can have a positive impact on the entire rest of your day. Stretching, in particular, can also improve circulation and loosen stiff joints caused by lack of movement throughout the night. If you tend to wake up feeling tight, read on for some simple, yet effective stretches to help you start your day on the right foot.

Cat-Cow Stretches

Waking up with a stiff back is a common occurrence that can be a real pain in the… well, you know. Cat-cow stretches are an excellent way to release tension and wake up your spine. On a cushion or yoga mat, stand on all fours with your wrists under your shoulders and your knees under your hips. Inhale and begin to slowly arch your back, lifting your tailbone and chin. Exhale as you round your spine, tucking your chin and tailbone like a cat. Continue to flow between the poses for 5 cycles, syncing your breath with each movement.

Standing Forward Fold

To relieve a tightness in the lower back and hamstrings, stand on your mat with your feet hip-width apart. Breathe in, then slowly begin to fold forward at your hips as you exhale. Continue until you feel a mild to moderate stretching sensation in the backs of your legs, bending your knees slightly if needed. Place your hands on the floor or grab opposite elbows and relax into the stretch. Hold for 3 deep breaths, then slowly roll up to standing.

Child’s Pose

Child’s pose is another effective way to ease discomfort in the lower back, hips, and shoulders for those who prefer a gentler stretch. Using a yoga mat or folded blanket for support, kneel with your big toes touching and knees spread apart. Sit back on your heels, then reach your arms forward and lower your chest to the ground. Rest your forehead on the floor and breathe deeply, holding for 10-15 breaths.

The post Start Your Day with These Stretches to Relieve Tension in the Morning appeared first on yourdailysportfix.com.

]]> Stretches to Help You Start Your Day https://yourdailysportfix.com/stretches-to-help-you-start-your-day/ Thu, 27 Jul 2023 16:51:00 +0000 https://yourdailysportfix.com/?p=23445 Do you ever experience neck or back pain after waking up from a rough night’s sleep? If so, then some simple stretches may help you not only alleviate this pain but also provide you with an energy boost to take on the day. Here are some effective stretches to help you get an energized start […]

The post Stretches to Help You Start Your Day appeared first on yourdailysportfix.com.

]]> Do you ever experience neck or back pain after waking up from a rough night’s sleep? If so, then some simple stretches may help you not only alleviate this pain but also provide you with an energy boost to take on the day. Here are some effective stretches to help you get an energized start to the morning.

Child’s Pose

Go down on all fours and tuck your knees up into your chest. From there, sit up and reach your arms out before placing them on the floor and stretching out as far as you can. This movement will stretch out your hips, pelvis, thighs, and spine.

Cobra Stretch

Lie on your stomach and place your hands next to your chest while ensuring that your elbows remain tucked in at your sides. Push up from the ground gradually, lifting your shoulders and chest while keeping your lower body still. This deep stretch is ideal for loosening your lower back and shoulders.

Neck Rotation

For this one, you can stand or remain seated. Start by looking straight ahead and dropping your shoulders. Once relaxed, keep your chin slightly lowered as you tilt your head back as far as you can without feeling any pain. Return to your original position before doing the same on the left and right sides. This routine should help you to alleviate neck pain and increase mobility.

The post Stretches to Help You Start Your Day appeared first on yourdailysportfix.com.

]]> Strengthen Your Lower Back With These Exercises https://yourdailysportfix.com/strengthen-your-lower-back-with-these-exercises/ Wed, 26 Jul 2023 08:32:00 +0000 https://yourdailysportfix.com/?p=23397 While it may not always be noticeable, your lower back plays an active role in a wide variety of everyday physical activities. Because of how much it supports your body, developing a strong lower back is not only important to improve your physical capabilities but also protect you from back pain. Here are some effective […]

The post Strengthen Your Lower Back With These Exercises appeared first on yourdailysportfix.com.

]]> While it may not always be noticeable, your lower back plays an active role in a wide variety of everyday physical activities. Because of how much it supports your body, developing a strong lower back is not only important to improve your physical capabilities but also protect you from back pain. Here are some effective workouts to build a strong and sturdy lower back.

Glute Bridge

Lie on your back and bend your knees until your feet are flat on the floor. Without moving any other part of your body, engage your core and lift your back until it forms a straight line to your knees. Make sure to do this movement slowly and hold your position before lowering back down again. Make sure not to lift your back too high as this can cause strain.

Bird Dog

Begin by placing your hands, knees, and toes on the floor. Keep your hips as stable as possible as you extend one arm out along with the leg on the opposite side. Pause for a few seconds before returning back to your starting position. Once you’ve completed your desired number of reps, start doing the same with the other arm and leg.

The post Strengthen Your Lower Back With These Exercises appeared first on yourdailysportfix.com.

]]> 3 Stretches to Ease Lower Back Pain https://yourdailysportfix.com/3-stretches-to-ease-lower-back-pain/ Wed, 15 Mar 2023 08:25:00 +0000 https://yourdailysportfix.com/?p=22356 Lower back pain is a common issue that affects people of all ages, especially if your daily routine involves hours of sitting at a desk. Whether it’s due to poor posture, lack of exercise, or an injury, back pain can make even basic activities feel like monumental tasks. Fortunately, practicing simple stretches a few times […]

The post 3 Stretches to Ease Lower Back Pain appeared first on yourdailysportfix.com.

]]> Lower back pain is a common issue that affects people of all ages, especially if your daily routine involves hours of sitting at a desk. Whether it’s due to poor posture, lack of exercise, or an injury, back pain can make even basic activities feel like monumental tasks. Fortunately, practicing simple stretches a few times a week can help improve overall flexibility and relieve physical discomfort. Start slowly and only do what feels right for your body. With consistent practice, your back will feel better in no time. 

Cat-Cow Stretches

Get onto your hands and knees on a yoga mat or other comfortable surface. Begin by arching your back upward and lowering your head toward the ground. Inhale, then lift your gaze upward and arch your back down toward the floor. Repeat 5-10 times to loosen tight muscles and increase spinal flexibility.

Seated Spinal Twist

Sit on your mat with your legs extended out in front of you. Bend your right knee and place your foot on the floor outside of your left knee. You can also bend your left knee if it’s comfortable. With your right arm on the floor behind you for support, twist your torso to the right. Hold for 5 breaths, and repeat on the other side.

Child’s Pose

Begin by sitting on your heels on a comfortable surface. Slowly lower your forehead to the ground, either extending your arms out in front of you or relaxing them by your sides with your palms facing up. Breathe deeply and hold for at least 30 seconds. For extra support, try placing a folded blanket under your shins or behind your knees.

The post 3 Stretches to Ease Lower Back Pain appeared first on yourdailysportfix.com.

]]> The Best 3 Foam Roller Exercises for Your Back https://yourdailysportfix.com/the-best-3-foam-roller-exercises-for-your-back/ Tue, 24 Jan 2023 16:26:00 +0000 https://yourdailysportfix.com/?p=21855 Whether you have pain from sitting all day at your desk or you’ve done a strenuous workout, a stiff back can be very annoying. To help ease your back pain you just need just one tool—the foam roller. This will help massage your back like no other and give you relief from the pain you […]

The post The Best 3 Foam Roller Exercises for Your Back appeared first on yourdailysportfix.com.

]]> Whether you have pain from sitting all day at your desk or you’ve done a strenuous workout, a stiff back can be very annoying. To help ease your back pain you just need just one tool—the foam roller. This will help massage your back like no other and give you relief from the pain you are feeling. Lying on the foam roller for five minutes a day, and opening your chest can really help to reverse the effects of being hunched over your desk.

Here are three exercises you can do with the foam roller for your back.

Thoracic Spine Roll

Place the roller under your shoulder blades, with your knees bent and feet flat on the floor. Support your head with your hands and engage the abs, move the spine slowly up and down the roller whilst focusing on your breath. If you feel a point that needs more pressure, stay there for a little longer and breathe through the sensation.

Glute Roll

The glute roll can give you more range of motion and alleviate any lower back pain or tension in your hips. You want to place the roller underneath the lower back, just on top of the glutes, with the knees bent and feet flat on the floor. Move slowly up and down or side to side past the glutes, holding at points you feel more pain.

Side Roll

The side of your body also needs to be rolled over to alleviate pain in the back. Place the foam roller under the right side of your torso, placing the right elbow on the ground and the left hand on top of the roller for support. The right leg is straight and the left leg is bent with the foot on the floor. Roll up and down the torso, from the hips to under the arms.

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]]> Best Yoga Poses For Relieving Lower Back Pain https://yourdailysportfix.com/best-yoga-poses-for-relieving-lower-back-pain/ Sat, 10 Apr 2021 06:26:00 +0000 https://yourdailysportfix.com/?p=17333 Yoga is a perfect low-impact workout for stretching your entire body and relieving muscle tension. That being said, some yoga exercises are certainly better than others in this regard. Check out some of the best yoga poses that can help you get rid of lower back pain. Downward Facing Dog This is a basic and […]

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]]> Yoga is a perfect low-impact workout for stretching your entire body and relieving muscle tension. That being said, some yoga exercises are certainly better than others in this regard. Check out some of the best yoga poses that can help you get rid of lower back pain.

Downward Facing Dog

This is a basic and popular yoga pose that’s great for stretching your entire body. Most importantly, downward-facing dog is good for lengthening your spine and stretching the hamstrings, which can help relieve lower back pain.

Upward-Facing Dog

Strong ab muscles will help support your back and that’s why this yoga pose is important for relieving back pain. Upward-facing dog works to stretch your lower back, but it’ll also engage your ab muscles and open up your chest.

Cat and Cow Pose

Relieve the tension and stretch out your spine with this easy and relaxing yoga pose that can help reduce back pain.

Triangle Pose

This is a bit more challenging standing pose that’s great for stretching your entire body, strengthening your back, and preventing back pain.

Supine Twist

The supine twist is an easy beginner yoga pose that’s good for lengthening and stretching your spine and back.

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]]> Best Pilates Exercises for Lower Back Pain https://yourdailysportfix.com/best-pilates-exercises-for-lower-back-pain/ Sat, 09 Jan 2021 12:13:34 +0000 https://yourdailysportfix.com/?p=15645 Lower back pain is a very common health condition nowadays, and it’s often linked to a sedentary lifestyle. Regular physical activity can help relieve or prevent lower back pain, so here are the best pilates exercises that can help you get rid of this pain, or even avoid it altogether. Plank Singles To improve posture […]

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]]> Lower back pain is a very common health condition nowadays, and it’s often linked to a sedentary lifestyle. Regular physical activity can help relieve or prevent lower back pain, so here are the best pilates exercises that can help you get rid of this pain, or even avoid it altogether.

Plank Singles

To improve posture and get rid of back pain we must have strong abdominal muscles. That’s why plank and its variations like plank singles can help engage ab muscles and relieve lower back pain.

Shoulder Bridges

This exercise is good for relieving chronic back pain because it can help engage and strengthen pelvic floor muscles that are often neglected.

Swimmers

Just like the name suggests, this is an exercise that mimics swimming moves and is great for improving posture and strengthening all your back muscles.

Single-Leg Lifts

This is a simple exercise, perfect for people suffering from severe back pain. Lie on your back and lift one leg in the air while the other one is bent and the foot is on the mat.

Side Band

This exercise is a bit more advanced because you’ll need to support your entire body with only one arm and feet. However, it’s a great way to work a variety of muscles, including abs, shoulder, and back.

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